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>o^ tells you how to make use of Fresh Air.

THE

tESH AIR BOOK

J. P. MULLER

{Qx. Jsieutenant in tde
yioydl ^anisd Sngineers)

Author of "MY SYSTEM,"

of which 350,000 copies have been printed^

"iiEALTH 8 STRENGTH " Ltd.. 12. BURLEIGH ST.. STRAND. W.C. 2,6 Nei. ^'

Ex Libris
C. K. OGDEN

THE LIBRARY

THE UNIVERSITY

OF CALIFORNIA

LOS ANGELES

Digitized by the Internet Archive

in 2008 with funding from

IVIicrosoft Corporation

http://www.archive.org/details/freshairbookOOml

The Fresh-Air Book

By J. P. AULLER.

A Book which emphasizes the value of fresh
air to everybody at every hour, and tells them
how best it may be applied to the maintenance
of health and the production of strength.

o
o

THE FRESH-AIR BOOK

J. P. MULLER.

Ex-Lieutenant in the Danish Army. Author of " My System,
of which 350,000 copies have been sold.

Entered at Stationers Hall.

BY "Health and Strength," Ltd.

2 6 NET.

LONDON :

" HEALTH & STRENGTH," LTD.,
12. BURLEIGH STREET. STRAND. W.C.

"AY SYSTEA

(15 MINUTES' WORK A DAY FOR
HEALTH'S SAKE)

to which reference is frequently made in
this volume, was first published in Denmark
in 1905. It has since been translated into
12 languages and over 300,000 copies
have been sold.

Edition de Luxe, 176 pp. on art paper in red cloth, gilt top, price 5s. net.

Cheap Edition, with coloured frontispiece, price 2s. 6d. net; red cloth, with

gilt lettering and gilt top, 3s. 6d. net. A Chart, mounted on cardboard,

illustrating the Exercises, is published at 6d. net.

LONDON :

"HE.\LTH & STRENGTH," LTD.,
12, BURLEIGH STREET. STRAND. W.C

CONTENTS.

Chapter. Page.

Preface by the Author ... ... ... ••• ^3

Note by the Editor... ... ... ... ••• 15

I. The Fkesh-Aik Movement 17

The " Nature Cure " in Europe— The Argument of the
"Naked Cult" Teachers-The P^amily Light and Air
Bath — Naked Cult Overdone— What is meant by
" Health."

II. Fresh Air and Bad Air 22

Belief in Value of Fresh Air Universal, but rarely put
into Practice— Physicians no Exception — Fresh and
Warm Air— Fallacies about " Draughts "—The Length
of Human Life.

III. Air and Sun-Baths in Everyday Liee 28

" Applying " Air Internally and Externally — Air and
Sun-Baths — In Winter as well as Summer — Air-Baths
at Home — Value of Skin Respiration — Fallacies
about Clothing — Air and Sun-Baths in the Garden
— A Lesson from the Ancient Greeks.

IV. \\'h.\t to Wear ... ... ••• ••• ••• 3^

The Absurdity of the Hat— Its Deleterious Effect upon
the Hair — Concerning Underclothing — The "Wool
next the Skin " Fallacy— The Advantages of Linen and
Cotton — Wear as few Clothes as possible.

\. The Proper Care of the Feet 46

Why our Feet are Cold — The Proper Footwear — The
many .Vdvantages of Sandals— Boots Cripple the Feet
— How to keep the Feet Warm — The Injury caused by
Socks and Stockings — The " Air-Sock."

Chapter. Page.

\'l. How TO Lie Abed ... ... ... ... ... 60

The '■ Air-Shirt " — Old-Time Customs — Pros and Cons
of Various Positions in Bed — Why you should not Lie
on the Left Side--How Weak and Nervous People
should Lie.

VII. The Art of Eating and Fasting... 64

The Saliva Theory and its Dangers — The most
Nouri-hing Diet — Fasting, Lessons from Nature-
Hibernation — A Personal Experience — Giving the
Organs Rest.

\'III. Light AND Air-Baths IN Public Institutions ... 68

Various Light and Air - Baths on the Continent
described — How "Air-Bathers" enjoy themselves —
What they Wear — Why not " Air-Bathing " Establish-
ments in England — The Fresh-Air Gymnasium at
Copenhagen— How Continental Municipalities support
Air-Baths.

IX. Fresh-Air Schools ... ... ... ... .•• 7^

Experiments by the London County Council and in the
United States— The Vitiated Atmosphere of School
Rooms— Fresh-Air Schools should be used for Healthy
as well as Ailing Children.

X. The Cultivation of Gymnastics ... ... ... 83

The present Awakening — "Rational Scientific Gym-
nastics"— Meaning of the Term — What the Greeks
Taught — Athletics : Enthusiasm in Germany, Switzer-
land, and Great Britain — The Ideal Man— What
Children should be Taught : The Habit of Caring for
their Bodies.

XI. Skin Gymnastics as a Means of Beauty ... 93

The Skin as an important Health Organ - Its Good Con-
dition Essential to Good Looks — What Skin Massage
does — Its Quick Results.

XII. Which Exercise Do I Consider the Best ... 96

The Question frequently Asked — and Answered — All
Forms Good for Specific Purposes — No Single Form
that Develops all the Muscles — Bathing Essential —
Hints on the Proper Method of Bathing— Running and
Walking should be I^ractised by Everybody.

Chapter. 1'a(.e,

XIII. Why Wk Should Run 103

Running the most Beneficial Form of Exercise — Do
not be Afraid of " Puffing "—How the Author kept
"Fit" by Running — The Utility of Good Running
Powers— This Exercise Conducive to General Physical
Development — Another Lesson from the Greeks.

XIV. How We Should Run 108

What Running Is — Proper Position of the Pody — How
to Breathe — What to do with the Hands and Arms and
Legs — The Importance of Attire when Running — Sum-
mary of Rules to be observed.

X\\ The Poor Man's Gout 112

Rheumatism (''the Poor Man's Gout") caused by in-
efficient Skin Respiration — Body rendered " Air-tight "
by Clothing — The Trouble remedied by Air-Baths and
Sensible (Garments, or None at All — I'recautions to be
Taken.

XXl. The Hardening of Children ... ... ... 117

Misuse of Cold Water — How to arrive at Proper Tem-
perature— The Air-Bath Invaluable — The Ridiculous
Mode of Dressing Children — Superfluous Clothing
on the Body whilst the Legs are bare.

X\TI. Concerning Lassitude in Spring ... ... 122

The Causes of It — Not an Act of External Nature —
Poisons in the System — In Winter our Organs " Rust "
— Exercise, Fresh Air and Sunlight the Cure.

X\TII. The Fight Against Tuberculosis ... ... 127

A Suggestion for Propaganda : Care for the Afflicted,
but Teach Health Culture to Prevent Affliction — The
•VU-importance of Fresh Air — Lack of Exercises in
Sanatoria — How these would Assist Cure.

XIX. Concerning Appendicitis ... ... .. ... 131

A Theory as to the Function of the Appendix, and an
Argument for Exercise as a I'reventive of the Disease.

XX. Medical Tf.stimonv to the Muller System,

AND A Personal Appeal ... .. ... 133

What Doctors say about the Exercises after having
Tried Them — The Author's Disclaimer and Request to
his Readers.

LLUSTRATIONS.

The Author and his Family in their Fresli-Air Rooms at Klampenborg

Ex-Lieutenant J. P. INIuller

The Statute of Apoxyomenos in the Vatican

The Author and his two sons, lb and Per

A Scene in Vejlefjord Sanatorium, where Air-Baths were first employed in
the Cure of Consumption

Wrestling in the right surroundings — ^in the open air at the Vejlefjord
Sanatorium

The Morning Air-Bath in the Bedroom . .

The Author giving an Exhibition of Swimming

The Author, his wife, and their son, taking a brisk walk

The Author leading a class at his exercises in a Saxon Air-Bath

A Mis-shapen Foot and a Normal Foot

The Author's Boots . .

The " Promenade " Sandal

The " Promenade " Sandal in Wearing

The New " Every-day " Sandal

The " Every-day " Sandal in Wearing

Foot Exercises — Figs, i, 2, 3, and 4

How to Lie Abed

The Author lecturing to women on " My System,'
Sun Bath in Germany. .

at a Public

A view of the Air-Bathing Establishment at Waidberg, Zurich
The Author and his wife outside their Air-Cottage, at Waidberg, Zurich
The Author lecturing to another class of Women Air-Bathers
Another view of Author lecturing in an Air-Bath

Air and

PACiE

Demonstrating a figure in the exercises at Waidberg, Zurich

An Exhibition of Swimming by the Author in a Saxon Air-Bath

Scientific Swimming : In winter, fully dressed. .

The Author instructing Teachers . .

The Author instructing Teachers in his System

A Group of Members of the Fresh Air Gymnasium, near Copenhagen

fA(JK

73
74
75
79
8o

The Gymnastic Corner of the Air-Bath at Dresden .. . . . . . . 85

Some middle-aged men practising the Author's System with vigour

School-boys doing the Leg Exercises

Members of the Berlin Swimming Club exercising the Author's System

Breslau Board-School Boys exercising " My System "

The Boys massaging their arms . .

An aged Air, Sun and Water- Bather

The Author Lecturing

The Swimming Bath for Women at an Air-Bath near Dresden

The Author and his son lb taking their Morning Run

The Author's sons — lb and Per . .

Two Danish boys, 9 and 11 years old, physically developed by " My
System "

Two little Danish girls trained according to the Author's System

Two little Danish girls taking an Air-Bath

A group of little boys doing the Respiratory Exercises . . •

«7
88

94
95
99
99
100
104
118

119
119
120
121

EX-LIEUTENANT T. P. MULLER.

PREFACE BY THE AUTHOR.

EVERYONE will understand the feeling of gratification with
which an author is able to state that a book of his has been
an undoubted success. In this case the gratification is the deejier
because the book called " My System " stated a s\-stem of properly
caring for the body to ensure health and vigour which I had
evolved after many years' serious study and practice. I have
had the good fortune to receive appreciation and thanks from
readers of the book, men and women, young and old, in all parts
of Europe, who have benefited, physically and mentally, by follow-
ing its teaching ; and I, in my turn, thank them for their kind
interest. During the greater part of my life I have studied
physical culture, and have endeavoured to arouse the interest
of my countrymen in it, and especiall\- in matters of h\-giene,
by the contribution of articles to the Danish Press and by public
demonstrations, etc. "My System" obtained the wished-for
result ; it caught the pubhc ear, and I am thankful and satisfied
in the knowledge that through it thousands of m\- fellow-men
lead healthier and happier lives, that much sickness and misery
have been avoided, and will, I hope, be avoided in the future.
The present book is complementary and supplementar}' to the
first, which consisted almost exclusively of information concerning
my system. That system, I should explain, comprises instructions
regarding a few simple physical exercises (without dumb-bells
or any other implements), a method of skin-massage and the use
of water baths, and ample fresh air. I place the chief sources
of health in the following order : (i) Fresh air and sunlight, (2)
cleanhness and (3) exercise, and upon these ideas are based the
principles underlying " My System." The physicd exercises are
framed so that all the muscles of the body are developed ; the
bathing and the skin-massage, especially the massage, to free the
body from the waste and poisonous matter which seeks this
natural outlet ; and the fresh-air and sunlight treatment so that

the utmost advantage may be derived from this invigorating and
health-giving element by internal and external application. These
are the main bases of " My System " : — to be in the fresh air as
much as you can, to make a point of exposing the naked body to
the fresh air and sunlight in your bedroom if you cannot do it
in the open, to rub the skin and wash it so that it can perform
its natural functions (the vital importance of which are generally
overlooked) with freedom and ease ; and to exercise all the
muscles of the body so that you have a sound frame, strong in
every part. That the s^-stem is simple is indicated by the fact
that it need not take more than fifteen minutes each morning ;
and also, perhaps I may add, because so many people have
adopted it.*

Since the publication of that book I have received many
hundreds of letters upon the matters and methods it deals with,
and the task of answering the questions put to me has been a
pleasant though an onerous one. But a fresh book seems to be
called for, and the present short volume is the result. It consists
of a collection of articles published in the Danish and German
Press, with much fresh material added, and embodies my experiences^
observations and opinions on the best methods of caring for and
promoting health. As in these fresh air is the vital and dominating
factor, I have called it " The Fresh Air Book."

In reading the book English readers wiU remember that much
of it was written for a special purpose, and originally for Danish
readers, to whom it is known as "Hygienic Hints." Hygiene, the
science of health, is the unit idea ; fresh air is the dominating
factor.

J. P. MULLER.

Klampenborg, Denmark.

•" My System " (English Edition), " Health and Strength," ttd., 12, Burleigh Street,
.Strand, W.C— 2/6 nett. Edition de Luxe, 5/- nett.

NOTE BY THE EDITOR.

Mr. J. P. MuLLER scarcely needs an introduction to English
students of Physical Culture, but a few particulars concerning his
work and his career may be of interest to the general reader.

Mr. Muller's first l)0()k, by which he is chiefly known, embodies
(as he states in his preface) a simple system of caring for the body,
which is certainly vmique in respect of the rubbing exercises or
skin massage, which form part of it. That system, the outcome
of many years' serious study, has become widely known and
appreciated throughout Scandinavia, Northern and Southern
Germany, Austria, and Switzerland. The book describing it has
been translated into several languages, and over three hundred
and fifty thousand copies have been printed, including a very large
edition in English.

Mr. Muller's idea is the human form perfectly developed, and he
has gone for his models to the classic figures of ancient Greece,
which, and the literature concerning them, he acknowledges as
the origin of much of h'.s inspiration and enthusiasm. (The famous
statue of Apoxyomeno.-, in the Vatican at Rome is his favourite).
He is no idolator of muscle, as such ; he does not believe in the
development of one portion of the body over another, but what he
does desire is the all-roimd development, internal and external, of
the human form, giving it health, and strength, and beauty.

He has brought to the study of Physical Culture no mean intellect
and a very strong enthusiasm, and his own achievements, not in
any single branch, bat in nearly everv branch of the whole field of
athletics, are the best evidence of the soundness of his method.
He has entered contests and been victorious in every department
of athletics : running (sj)rinting and long-distance), walking (long,
anil short distance^), long jump, rowing, skating, swimming, diving,
putting the shot (if: lb.), throwing the weight (561b.), throwing the
discus, throwing the hammer, throwing the spear, weight-lifting,
tug-of-war, and wrestling in the Grseco-Roman style. He is also a
skilful boxer, a sport of which he is very fond, and a lover of foot-
ball, which he still plays with much ardour, in spite of his forty
years. Altogether, he has won one hundred and thirty-two prizes,
one hundred and twenty-three of which were championship and first
prizes, onl\- nine of them being second prizes. This is surely a re-
cord of extraordinar\' achievement, which could only have fallen
to a man of perfect|physique. Carl Bloch, the painter, said that
Muller was physicall)' the most perfect man he had ever seen.

Mr. Muller entered the University of Copenhagen when he was
seventeen for the purpose of stud^'ing theology, but later on he
abandoned this science and devoted himself to engineering, becoming
a heutenant in the Engineers branch of the Army. When he left
the Army he practised as an engineer on his own account, but his
gi'o\Wng reputation as an athlete, as well as his knowledge of
hygiene, gained for him the appointment of inspector to the
Vejlefjord Sanatorium for Consumptives, and since then he has
devoted himself entirely to the study and practice of the subject
which commands his whole-hearted enthusiasm.

He has undoubtedly exercised a wide influence on athletics and
healthy living in his own country. In the former department he
introduced running and walking contests, swimming on the back,
the English side-stroke, and the over-arm stroke ; and in regard
to the latter, by lectures, articles in the Press, and his own example,
he has taught thousands of his fellow-countrymen the inestimable
value of fresh-air, and rational exercise and clothing ; and by his
modesty, straightforwardness, and earnestness, he has become a
widely esteemed and popular figure throughout Scandinavia.

This brief
outline of his
career indi-
cates that he
does not speak
on his subject
without au-
thority ; and
a perusal of
the book will
further show-
that all he
writes is
founded on
actual experi-
ence and
knowledge.

It should be
added that in
the translation
of "The Fresh -
Air Book"
from the Ger-
man, a certain
amount of
freedom had
to be exercised
to adapt it to
the require-
ments of an
English au-
dience.

The Editor.

The Statue of Apoxyomenos
in the Vatican.

CHAPTER I.

THE FRESH AIR MOVEMENT.

The "Nature Cure" in Europe—The Argument of the "Naked

Cult" Teachers— The Family Light and Air Bath— The Naked

Cult overdone — What is meant by "Health."

TOURING the last decade a vigorous movement has been making
itself felt throughout Central Europe, the watchword of
which is " Back to Nature." Advocates of the Nature-cvu-e,
numbering hundreds of thousands, are working with tireless zeal
towards the introduction of vegetarianism, absolute abstemious-
ness in the matter of stimulants, and against the use of medicine,
serum, vaccine, etc. Bitter strife has been caused for many years
between orthodo.x and Nature-cure practitioners, notwithstanding
the fact that a great many of the latter are fully qualified
phvsicians. This conflict of opinion has been the means of doing
both harm and good. Good, because man\' doubtful questions
have been threshed out ; evil, because both parties have gone to
extremes and extravagances, thereby overlooking the golden mean
of truth. That Nature-cure doctors without proper training—
in other words " quacks "—arc able to practise, as throughout
the German Empire, is certainly objectionable, and leads, naturally,
to a deal of disgust. This rule does not apply to men such as
Kneipp, Priessnitz and Kikli. who are exceptions. That some
half-century has elapsed before "atmospheric" cure b}- means
of air and sun-baths has been recognised and-- adopted by the
official medical authorities as a restorative and preservative of
health lies simply and solely in the fact that it was regarded as
a subject fit only for laymen, and because of this long delay mankind
has had to bear untold suffering and loss.

One result (many people, perhaps, will call it a natural outcome)
of this Nature-cure is the " Naked Cult." Prophets (among whom
Diefenbach, Guttzeit and Gust. Nagel are the best known) with

17 B

long hair and beards, clothed only in a single garment or toga,
travel around and preach, while periodicals and books are issued
proclaiming their creed that all human sickness, all mental and bodily
infirmities proceed from the use of clothing. The chief and most
p()\\-ertul argimient of these teachers is that naked we are born
into the world, and that, therefore, Nature has intended that
naked we should go through life. Clothing, according to this
doctrine, is the outward sign of the deterioration, ill-health and
immorality of the present race. Against the argument that man,
originally a tropical animal, has been scattered by force of
circumstances over the temperate and frigid zones, and must wear
clothing to protect himself from the cold, there is quoted the case
of the climate-hardened women of Terra del Fuego, who, clad
in nothing but a rag round their loins, feed their naked children
at their breast, or the case of the stark-naked Eskimos in the
frozen north, who entertained the wondering Frith] of Nansen in
their earth huts.

Several fanatics in Germany and Austria have i)ut their ideas
into actual practice, that is, so far as the law would allow them,
with results that go far to i)rove the truth of their assertions.
There are several families, the members of which when at home
doff every article of clothing (even bathing-drawers or loin cloths)
no matter what the time of the year. In some cases the servants
have followed the example of the masters and mistresses, W^ork,
especially in the kitchen, being much easier to do when the worker
is not hampered by clothes. The conditions of health and morahty
in such cases have been entirely without taint (in one case this
judgment has been passed after an experience of eight years).
If ever it becomes the fashion to go about naked both at home
and abroad, one thing is certain, people will be obliged
to pay strict attention to body culture and the preservation
of their natural grace. The majority of men and women
nowadays, adorned and rigged out ])y every means known to
the art of the tailor, barber and corset-maker, would cut a
very sorry figure, nay, more, would inspire natural aversion.

if they were suddenly called 111)011 to show themselves as their
Creator — or, rather, their own mismanagement — has made
them.

It must, howcNXT, be confessed that tlie Xaturc-cure in general,
and the fervent pursuit of the Naked Cult, especially in the manner
of our southern neighbours, are overdone. The family-light-bath
(to give it its full title), such as I have referred to, is not exactly
suitable in damp, windy climates, apart altogether from the
question of taste and social cdnN-enicnce. Nevertheless, it is
quite worth our while to study a little the Nature-cure movement
itself and see if there is nothing good and useful in it that we can
select and adapt for our own benefit. I can name some very
excellent ideas fostered by it ; such, for instance, as the demand
for fresh air, the insistence on the necessity of fresh air, wherever
and whenever we breathe, and the introduction of a simpler and
healthier method of clothing our forms.

It is not necessary to lay any emphasis on the incalculable
\-aluc to the individual and to the community of good health.
Everyone knows that without it life is well-nigh insupportable,
and that only with it can life be happy and beautiful. Yet it is
astounding to find how vast is the number of persons entirely
ignorant of the first principles by which it is to be ensured and
maintained.

By the word " health " I mean a condition in which all parts
of the body, the internal organs as well as the external muscles,
are developed to their natural extent and brought to that pitch
of strength (power of resistance) to which Nature originall\-
intended. Such health can only be obtained bv the use and
exercise of all those organs and muscles in a rational manner,
and the oxidation of the blood bv the consumption of
fresh air.

We all know that the average human Iteing inhales, takes
into his system, millions ot microbes in the course of a day, and
that if it were not for the ability of his blood to destroy those
microbes he would xerj' quickly succumb. He knows also that

the destro\iiig-po\ver (so to speak) of the blood is dependent upon
the absorption of pure oxygen for its efficiency ; and whilst it is
amazing upon what a small quantity of pure air he can manage
to subsist, it is even more mystifying that he should seldom, if
ever, attempt to consume as much of it as possible in order that
his physical — and, consequently, mental — organism should attain
its fullest efficiency.

Next in importance to the vitalisation of the blood by the
consumption of fresh air, is the strengthening of the multitude
of tissues and muscles. This can only be attained by use. Again,
it is the simplest, most obvious proposition. Just as iron will
rust for want of use, so will any part of a living body atrophy
if unexercised. How many famous athletes are there who,
possessing mighty muscles, have yet fallen to the commonest,
most trifling diseases ? It is easy to find in any gymnasium scores
of men with strong arms and legs, but weak lungs and hearts and
stomachs ; and as for the town-dwellers and the non-athletic,
they are vulnerable at a hundred points. Through lacking know-
ledge in the proper care of the body, or at least through failing
to practise it, they not only lose vigour and, consequently, their
capacity for work and usefulness, but more than half the joy of
hfe.

Given a body that is free from disease, the maintenance of good
health and the maximum of energy and vigour are perfectly easy
to acquire. It is a matter merely of internal and external
application of fresh air and the practice of rational gymnastic
exercise. In the following chapters will be found information
on the several departments of this all-important subject, which
embody the results of special study, observation and experiment
extending over many years.

The Author and his two sons, lb and Per,

CHAPTER II.

FRESH AIR AND BAD AIR.

Belief in value of Fresh Air Universal, but rarely put into
practice Physicians no Exception— Fresh and Warm Air
— Fallacies about "Draughts" — The Length of Human Life.

AT EARLY everyone is agreed to-day that sickness and short hfe
are the consequences of unnatural and unhealthy modes of
living. All are confirmed in the belief that fresh air is an all-powerful
source of health, and that bad air, on the other hand, is exceedingly
harmful, even dangerous. These things are common knowledge,
but how uncommon it is to find practice in accordance with the
knowledge ! The vast majority of people live in bad air. That
celebrated savants and erudite hygienists are no exception to
this rule, I have had occasion to prove. Some little while ago, at
a congress in Liege, throughout an entire week, some two hundred
hygienists of cill nations sat in a hall of the University, in which not
the slightest trace of artificial or natural ventilation was to be
found. The hall, moreover, was covered by a large glass roof. A
small pane, cut in two, formed an opening in this roof just above
our heads, and it was my only consolation during the first day of the
congress ; but my hope of fresh air was frustrated, for over the
first glass roof was a second — hermetically closed. I tried once
to let a little air into the hall by opening a door in the back-
ground, some half an hour before the proceedings commenced ;
but, five minutes later, a very much laced-in and black-clothed
lady (also a hygienist) appeared and closed that door. Another
day I opened at least ten times a side door that led to the
vestibule, but it was always re-shut by servants. At last I declined
to stay in the hall, and tried to follow the proceedings from with-
out as best I could. If 1 did not protest at once against the
dreadful air in the hall it was because I took a great " scientific"
interest in finding out if an assembly of learned people would

really sit for a number of days in such an atmosphere. In that
place, where the air grew every day closer, thicker, fouler and
more stinking, the asscinbled hygienists remained ; many of
them looked pale and unhealthy, and several sat in their overcoats
and hats, although it was mild, late summer weather.

When such things happen at the fountain heads of physical
wisdom, so to speak, is it to be wondered at that the public has
no practical understanding of the value of good air ? Good air —
be it cold or warm — is the foundation of all conditions of life ; bad
air — cold or warm — is, everywhere, the most powerful and common
cause of sickness and short life. Perhaps the reader will remark
that the hygienists proved themselves as men strong and capable
of endurance, as they were able to sit in that pestilential air and
heat, while I, on the contrary, was the weaker, because I could
not. But that is a great mistake. I can stand as much of the
natural heat of the sun as anybody, and I am never thirsty, because
mv skin is in the best condition of activity. It is to be ascribed
to this circumstance, in conjunction with my light clothing, that I
enjoy strong exchange of matter, and, therefore, it is clear that I
beget more warmth than others who wear many clothes.

But if it is a case of being in an enclosed room, filled with warm,
poisonous air, a healthy body is susceptible to reaction in a moment,
and will feel unwell ; whereas a body accustomed to impure air will
not be in the least affected, quietly absorbing one poison after the
other, until the day of the inevitable hygienic crash comes.

It is by no means necessary that the warm air in a room be
stale.

If the air be artificially warmed, that is, by a stove, it can,
owing to its high temperature, even if it were originally pure, of
itself prove a disadvantage, because it enervates those who inhale
it, and makes them keenly sensitive to cold, owing to the great
difference between the air outside and inside. A healthy body
that, by means of a ix)werful skin activity, provides a lively ex-
change of matter, and jwssesses " well-trained " blood corpuscles
— conditions bv which we may be able to withstand attacks of

sickness — will re\-oll at once against too much artificial warmth.
The kind of man whose functions arc naturally adajited to the
temperature of the different seasons generates much more warmth
than enervated people, and he, therefore, feels uncomfortable in
presence of the latter.

Gymnasiums do not need to be very warm, but there is not
much to be said against a certain temperature in the dressing-room.
A slight warming of the gymnasiums — of course, with open windows
— can, on the other hand, and especially when the weather is damp
and cold, assist ventilation.

A scene in Vcjlefjord Sanatorium, where air-baths were first
employed in the cure of consumption.

Gymnastic exercises in enclosed places with bad air are not only
useless, but often directly harmful. I have, on occasion, seen more
die of tuberculosis, without any other cause of their illness being
forthcoming, than that they had taken it upon themselves to
practice gymnastics, often on so-called "rational" principles, in
enclosed and badly- ventilated rooms, where they inhaled a mass of
poisonous vapour, dust and bacilli. The cases were naturally not
improved by the fact that they had inhaled through the mouth
instead of through the nose, and that, after exercising, they had
neither taken a bath nor had rubbed themselves down.

Many j^eople have an actual and sickly fear of draught, and in
their endeavour to cscaj)c the harmful consequences of a draught,
they often avail thenischcs of a wrong incdiiiiii. The more one
lays oneself in a stove and the more one shuts onself in, the more
harmful is the draught if it happens to gain an entrance, in spite
of all precautions, at some tiny hole or other. Draught is caused,
as is known, b\- tlic great difference of temperature between the
i nner and outer atmosjjhere. Cold air can easily stream in through
the keyhole, unfastened windows, open doors, etc. Should such
a fine, cold streak of air unluckil\' strike an isolated spot on an
overheated and sensitive human body, it often causes cold or
rheumatism. The same thing happens in the event of any one
going from a lengthened sojourn in an overheated room out into
the cold. Rather should the rooms be thrown open so that the
difference of the temperature outside and inside is not too great.

Then the air may blow through the large windows and doors,
and if the occupants be well clad, it will be of more benefit than
harm. Wind is not draught. We should protect ourselves against
the thm, cold stream, and take care not to leave a very hot room
to go out into the cold air.

People often have a remarkable horror of sleeping with the
windows open, although it ought to be well understood that it is
as necessary to inhale fresh air while asleep as when at one's daily
work. Many people regard night air as something mysterious and
dangerous. If that were really the case, how would wild animals
and birds be able to protect themselves ? At times I have
encountered the superstition that blinchiess is caused by sleeping
near an open window, while others laliour under the absurd
delusion that deafness results therefrom !

During the four and a half years that I was inspector to the
Vejlefjord Sanatorium, I have seen to it that 1,058 patients had
the windows of their bedrooms wide open, even during storms and
the depth of winter. As one entered the room from the corridor,
it often seemed like emerging from a warm room into an ice one.
That a great number of these patients had their lives virtually

restored to them was due to this day and night inhalation of fresh
air. I never heard of a single case of ear-ache or eye-trouble among

them.

People need not visit cafes, theatres, or variety entertainments
where the air is tainted, unless they like, but the majority of people
are forced to take a railway journey now and then. And if there
is any poisonous, bacilli-laden air anywhere, it is to be found in
these overfilled, tiny rooms, called railway compartments.

Even if the weather is quite calm and summerlike, there are
some people who have a mortal horror of the smallest aperture
through which air can enter. On the other hand, there are travellers
who insist on opening the windows even in the coldest weather,
because they cannot, nor will not, be deprived of the blessing of
fresh air. As the number of the latter is ever increasing, the con-
flicts between Nature-lovers and fresh-air-nihihsts become more
frequent and relentless.

The only way out of the difficulty is to label certain compart-
ments as " free air compartments," in the same way as the smoking
compartments are labelled, then those rational and hardened
citizens, who follow modern progress, will no longer run the risk
of being poisoned and stifled, and the backsliding weaklings will
avoid those frightful air-agitations.

Fresh air being not only the preventive, l)ut also the cure, of
most diseases, it is surely the most powerful factor in promoting
longevity. There is and always has been a good deal of speculation
as to the length of man's life, as originally intended by Nature, and
opinions as to the allotted span vary between eighty and one
hundred-and-forty years. There can be no doubt that the last
number is more correct. If a man, from his birth upwards, lived
under perfect hygienic conditions, senile decay could not possibly
begin until he was nearing an age of 150 years. Evidence in sup-
port of this is negative : in face of inexorable law, that every
cause has its effect, it cannot be accepted that all the different
offences against hygiene ought not to have any shortening influence
in a man's age. The most common offence against hygiene of

which we all, without exception, are, or have been, guilty is that
of breathing tainted air. Here apparently is the chief cause of our
t(jo-limited existence. Every tissue and every nerve has been,
therefore, inoculated with some kind of poison, and has lost entirely
its power of resistance and its faculty of existence. Even if we go
for a few hours' walk every day in the open air, we are breathing
in poison during the other hours in our own rooms, in restaurants,
in theatres, in concert halls, in tlie street cars, and in the railwa\-
carriages. Nature has furnishiMl us with a nose, which should
serve as a sentinel to warn us of tlu' api)roach of this poison ; but
this means of intelligence is, by most people, as much unused and
abused as the other weapons with which nature has provided us.
At school and during student da\'S we are directly forced to inhale
poison : thiTefore no luun;ui heiii- li\ing to-day dare contt'mi)late
the possibilit\- of living until the age of 140 years has been reached.
But what can be done is this : to strive to improve our positions,
both })ublic and })rivate, so that the coming generations can
approach nearer that ideal. Nietsche was certainly correct when he
declared that the meanness of life and the lack of ability to live of
our present generation was attributable to our musty store-and-
cellar air.

Wrestling in the right surroundings — in the open
air at the Vejlefjord Sanatorium.

CHAPTER III.

AIR AND SUN-BATHS IN EVERYDAY LIFE.

" Applying " Air Internally and Externally Air and Sun Baths

—In Winter as well as Summer— Air Baths at Home—Value of

Skin Respiration— Fallacies about Clothing— Air and Sun Baths

in the Garden— A Lesson from the Ancient Greeks.

S fresh air is the most important, nay, the vital factor in good
health, bodily vigour and cheerful spirits, it will not be dis-
puted, I think, that well-founded suggestions of method or system
by which men may derive the greatest benefit from its use are of
Social value. I have already urged, and shall continue to urge, the
necessity of breathing fresh air to maintain good health. I will
now discuss a very efficacious means of promoting not only health
and happiness, but physical vigour, by the outward application of
fresh air. To breathe is to " apply " air internally ; by " outward
application," I mean the exposure of the whole body to the air
and that is what is termed an " air-bath."

This article is superscribed " Air and Sun-baths," because I
wish to express my opinion that air-baths taken in the sunshine,
or, at least, in daylight, are the best. Sunlight kills all manner of
bacteria and disease germs ; as soon as we permit the sun's rays
to penetrate our skin, our digestive powers are invigorated, our
blood becomes healthier and darker, our disposition enlivened.

It need not be feared that I am going to give here a description
of sun-baths situated in artistically arranged retreats, any
more than I am going to supply information about expensive
electric-light baths. Baths of this kind can be found in plenty
of Continental sanatoriums and clinical institutions especially pro-
vided for the treatment of certain diseases, available to a well-to-do
public. A good many things must be complicated and costly
before people will believe in their usefulness ! Germany is well-
supplied with books which describe these baths in a more or less
popular manner, a sharp distinction being drawn between air-

sun-and light-baths ; some, moreover, divide air-baths into com-
plete, semi and partial air-baths, and even these last are again
subdivided, the main i)rinciples of division being that the air-bath
is considered effective by reason of its cooling qualities, and the
sun-bath for its heating quahties.

Those who have no reverence for these artificial establishments
will see that, practically, they consist of one and the same kind of
bath, varied in some small degree by circumstances. No matter
what distinctions are made, it is obvious that if a thick cloud should
happen to pass in front of the sun whilst a sun-bath is being taken,
it becomes in a moment simply an air-bath. If the bather feels
somewhat cold and palls on a garment, then he is having a semi-
air-bath. This would change, however, by magic into a semi-sun-
bath if the sun came out again before he had time to again divest
himself of his clothing ; but, having done this, he will be able to
congratulate himself that he is again enjoying a regular sun-bath.

The majoritv of people have an idea that sun-baths can only
be taken during the warm summer months. But the summers of
Northern Euroj^e are often only of short duration, and are frequently
very cold, so that the meaning of the word " summer " must be
extended as much as possible. Even in winter we can provide
ourselves with a little summer, when the sun is shining brightl}-
and we know the right way to go to work. It grieves me when I
think of how much "summer weather" and sunshine is wasted,
which could be turned to good account by suffering mankind if
they only knew how to divide and utilise the time to their
advantage.

During the dull seasons of the year the working hours of those
who are forced to pursue their vocations in pent-up rooms should
be absolutely re-arranged, so that they could obtain a few hours'
freedom in the brighter part of the day. It is a great mistake that
sanatoriums devoted to natural sun-baths and atmospheric cures
are only open during the four or five warm months of the year.

This gives the public quite an im-erted idea of things.
Winter sun-baths are realh' the most pleasant and comfortable

because the heat is not oppressive, and the most useful because
there is more need for them at that period of the year.

As, however, we cannot all afford lo go to Sanatoria, or other
places at which open air-baths would be jjossible, I want to induce
people to take them at home, and the simplest and most con-
venient way is to walk naked in the bedroom. But it is essential —
for the same reason that it is not especially refreshing to bathe in
dish-water — that care be taken, when preparing for an air-bath,
that the air in the room is quite fresh, otherwise all the impurities
of the foul and stagnant atmosphere will be absorbed by the skin
and lungs.

The Author giving an Exhibition of Swimming.

()nl\- beginners should take their air-baths with closed windows,
and only then on the untlerstanding that the windows have been
wide open for an hour before. If corporal exercise, especially
that of skin massage— a simple rubbing of the whole body
with till- hands— be added to the exposure which constitutes
the bath, the need will soon be felt of opening the windows

wdder and wider. Further, it will be found of more advan-
tage, especially on a warm da}', to open the door as well,
so that sufficient air current is allowed to enter to prevent the
bather from breaking into a perspiration, which, in this case, where
the air-bath is not preceded by a water-bath, might prove dele-
terious. It is because of this that the air should have as much
free access to the room as possible during an air-bath, so that
there can be no difference of temperature between the air inside
and that outside. Allow the air to stream in quietly through a
wide aperture. Wind does not constitute a draught, and can never
prove injurious if skin-rubbing exercise is kept up while inhaling
the air into the lungs. It is not always a sign of a neglected skin
or obstructed pores when strenuous corporal exercise fails to induce
perspiration. Being naked, with a goodly current of cold or dry
air playing on the body, the exudation of the pores does not always
take the form of sweat, but sometimes of a gaseous state. This
kind of steam can be easily observed by standing in the bright
sunshine on a cold day, and watching the outhne of one's own
figure, when little waves of shadow, like the dancing hot air
above a flame, will be seen to rise upward quickly and continuall\'.
The skin is seen exhaling carbonic acid, steam, and a number of
various other poisonous matters, while it absorbs in the meantime
the oxygen of the air. Everybody will understand that any check
to this respiration of the skin, by diet or by thick apparel, prevents
the free exchange of poisonous for pure gases, and, therefore, is
injurious to the health. It also proves that a skin that can breathe
freely through its pores, and is accustomed to air-baths, sun-baths,
and other kinds of gymnastics for the skin, has special faculties for
cleansing and improving the blood, which healthy blood lays the
foundation of a vigorous and fatigue-resisting organism. Science
teaches us that blood corpuscles attack eagerly and devour greedily
all invading disease germs.

It is dangerous for beginners, as it is for hardened air-l)athers,
to perspire during the air-bath, if they cannot immediately indulge
in a water-bath, or dry themselves by vigorous rubbing with a

towel To feci cold wlicn dry is by no means so dangerous as
when the body is wet.

Here 1 would i)<)int out that many i)eoj)le make the mistake
of guarding against a cold by wxapping themselves in too many
thick garments. If they are then obliged to move quickly, they
soon break into a perspiration, and soon after, from the very same
cause, begin to feel very cold, because the moisture on their skin,
being an uncommonly good heat-conductor, allows the warmth of
the body to escape. How often one sees a perspiring cyclist sitting
down in the shadow drinking ice-cold beer, or overheated ladies at
a ball trying to cool themselves by eating ice-cream. Such methods
are simply suicidal. On the other hand, people have accused me
of gross shortsightedness because I took open air-baths in winter,
which really are not at all dangerous, so distorted is the usual
perception of the matter. In sunshine no one can feel the cold,
even if it be freezing, if precaution be taken to protect one's self
from the wind. I hav^e stood for hours at Christmas time on the
shore of the Vejle Fjord, using the paper notices affi.xed to a
wooden fence as a screen, without suffering the slightest incon-
venience. It is of no use to suggest that I am, possibl}', so
hardened to the cold that it cannot affect me ; for I had to sit as
its inspector, that same evening, in the dining-hall of a sanatorium,
with the thermometer registering 48 degrees (Fahr.), and I
shivered with cold. There the warming ra\-s of the sun could not
reach me, and therein lay the difference. Cold garments rob the
body of warmth, even if they are not dam]) ; while a naked body
exposed to the still drj^ air loses only that warmth that can escape
by its own \-olition, which is as much as to say that it loses ^•ery
little even if the temperature be under zero. If we remember that
the warm rays of the sun not only heat the surface of the skin,
but penetrate through the skin, spreading a generous glow, because
the}' have not had to pierce a thick layer of clothing, it will be
understood that, in certain conditions, in winter we are more
sensible to cold when dressed than when naked.

If one is forced to take one's air-bath in the bedroom, the
brightest room in the house should be chosen for sleeping in, instead
of being reserved for a drawing room ; and, above all things, away
with curtains and hangings. The sunlight will l)e little enough in
all conscience. Air and sun bathing, especially at iirst, induce a
feeling of drowsiness, a proof that this form of exercise is good for
those who suffer from insomnia. An air-bath in the bedroom
should last at least live minutes, and even poor people can spare
as little time as that. The air-bath, however, may be enjoyed
several hours without danger.

An air-bath, being the mildest form of bath, is especially suit-
able for weak and ner\'ous peoj^le, who are not strong enough to
withstand water-baths — at least cold ones. When air-bathing is
combined with a vigorous massage of the whole surface of the skin
it may very well take the place of the daily cold water-bath for
cleansing and invigorating purposes, although the latter is, with-
out doubt, the more refreshing. The dirt that collects on the body
during the twenty-four hours of the day can be got rid of quite as
well by dry rubbing. This can be proved by the experiment of
standing on a piece of glass and massaging oneself vigorously
the while, when a layer of minute particles will gradually appear
on the surface of the glass.

Dwellers in the centres of large towns cannot obtain nearly as
much fresh air and sun in their rooms as could be wished. It
would be better to quit naiTow streets, best of all to move out of
town ; distance is of not much account, considering the present
excellent means of transit. The light and air-baths which are to
be found in most towns of Central Europe consist generally of a
small portion of some old villa-garden, always surrounded l:)y a
high wooden hoarding.

If the would-be air bather has a home with a flat roof, he can
easily erect a light bath by making screens of canvas, or similar
material ; or, perhaps, having a somewhat large garden at his
disposal, he can set about shutting off a small portion for the
purpose. If devoted to gardening, he can construct }x)rtable

screens, and could then work, constantly protected by them, with-
out clothes ; but, of course, the space enclosed by the screens must
be at least 9 feet square and some 5 or 6 feet in height, large
enough to admit the sun's rays. Should he wish to take a sun-bath
when the sun is pretty low in the heavens, as in the morning or
the evening, or in winter, the enclosed space must of necessity be
much larger. A light, jiortable l)athroom can be constructed of
canvas and light wooden uprights ])rovided with metal })oints.
To prevent collapse before a high wind, the uprights can be stayed
(as is the case with the ordinary tents) by means of a thin rope
made fast to small wooden pegs. Such screens would happily not
be required in the country. Here a pair of short, linen, knee-
breeches, a straw hat, and sandals (or wooden sabots) are all that
is necessary when working in tlic garden, field and forest. How
picturesque and health}- country people would look if they would
only dress like this ! The hardest work in the blazing sunlight
would be sport, and the ])easant would be spared the needless
expense of clothes. Yet at present, the peasants, even in harvest
time, wear thick woollen jerkins and pants, over which is drawn a
rough linen shirt, trousers and waistcoat, with thick woollen socks
on their feet, and heavy leathern boots or wooden sabots. Because
of this they have to suffer heavily from heat and perspiration, and
ever}' now and then they apply themselves to an earthen jug,
drinking a great quantity of beer, which only seems to aggravate
the evil. When I have come across a lot of soldiers, recruited from
the country, bathing, I have often observed how ugly and neglected
their skin looks. There may be many muscular specimens among
them of almost faultless physique, with faces healthy-looking and
sunburnt, but in ever}' case the skins of these men had that
unhcalth}-, light-grey colour ; and even when this goose flesh
is washed clean in the bath, it still looks dirt}-. The skin of a
thorough-paced town-dweller is doubtless just as bad, but, perhaps,
there is more excuse for him. Countrv people are in the enviable
position of being in direct touch with fresh air. and may have
the finest sun-l>aths freely in the midst of natural surroundings.

Unfortunately, they prize these conveniences about as much as
a baker's child prizes white-bread.

WTiat beautiful skins the ancient Greeks possessed, acquired by
constant practice, i.e., body exercises, which thev performed with-
out clothes in the open air, under a blazing sun ! The colour of
their skins was a golden brown, like bronze, and as soft as velvet,
but at the same time quite innured to all climatic conditions.
That the skin is so innured does not mean that it is hard, but
rather that it possesses the facilit\^ of transmitting the warmth
and coolness, dryness and moisture, and the different chemical and
electric influences, so that these, instead of harming or weakening
the body, invigorate and preserve its vitality. While the skin of
the palms of the hands and soles of the feet becomes hard and
horny through constant use, the skin of the rest of the body has
this entirely opposite peculiarity, that the more it is rubbed and
exposed to the sun and the wind the softer it becomes. We who
live in northern cities can make our skin as healthy and fine as
the old Greeks, if we only do the same as they did.

Athletes might also make more use of the air-bath process
during their exercises than they have done hitherto. The short-
knee breeches and light shoes worn by athletes is the healthiest
mode of dressing. With many useless things does the tourist
hamper himself when setting out on walking tours and mountain-
eering expeditions. How many delightful sun-baths a yachtsman
could enjoy if he would only lay his thick jersey aside ! Even in
winter a sportsman requires no more warmth than that supplied
by the sun. I have spent half-an-hour running about a snow-
covered mountain with only my boots on, the thermometer register-
ing 4 degrees below zero. I felt the cold so little, that I was con-
vincecTthat every healthy and active man could have done the
same. I have several times stripped myself naked in the middle
of the Hermitage grounds in the Klampenborg Park, in mid-winter,
and taken running exercise. (There is no fear of being disturbed,
because one can clearly see two or three miles in any direction, so
that no one can approach unobserved.)

If the skin has been hardened by massage exercise during the
daily air-bath in the bedroom, there is no need to avoid exposing
it, wlicii opportunity offers, in tlic oj^en sun. Skin that is not
accustomed to such exposure is hable to redness, and may become
very painful and start peehng ; it is possible that one may con-
tract a little fe\'cr ; but even in such an unpleasant event, the new-
skin will be of line colour and healthier than the old. In order to
prove whether the acquirement of an exercise and sudden " sun
burning " was attended with any danger, I allowed myself to be
literally roasted in March, 1906, for a whole hour, under the power-
ful electric apparatus of the Finsen light-rays. The report certified
that my skin was burnt, and that little blisters had formed all
over my body ; my skin pricked me for a few days, and then
peeled off in tiny pieces ; but I did not experience the slightest
feeling of illness. An air-lxath in the rain is very refreshing in
warm weather ; but when it is misty, one must be very careful.

Mankind needs air and light, and there are people who believe
that all physical and mental suffering would vanish if only we
returned to a state of nature, but this cannot be done at once.

CHAPTER IV.

WHAT TO WEAR.

The Absurdity of the Hat— Its Deleterious Effect upon the

Hair— Concerning Underclothing— The "Wool next the Skin"

Fallacy — The Advantages of Linen and Cotton — Wear as few

Clothes as possible.

T X TE see mankind, young, and old, male and female, carefully
covering the head with various materials, the head being
that part of the body already naturally protected by a thick,
strong hair-growth. Even workmen, rolling up their sleeves to
keep their almost hairless arms cool, never think of removing
the dirt\' caps from their heads. During recent years the " hatless
brigade " has not been unknown at seaside and other resorts
where people spend their holidays. V'ery wisely, they thus give
their heads the benefit of the strengthening sun and air ; but
very few consistently carry their common sense to the towns.
Occasionally in the London streets one niay meet a hatless man,
but as a rule all submit to the decree of fashion in si)ite of the
evidence of their senses that the absence of head-gear is beneficial.

Let us seek to examine carefully the reason why we wear
head-gear, and if there are really cases where such a thing as a hat
is absolutely necessary.

The first reason usually advanced is that a hat is necessary
for keeping the head warm. Healthy ])eople, however, with good
heads of air, do not need more warmth than the hair already gives
them. The attempt to increase the natural warmth imparted by
the hair is only a custom, and a bad custom at that, often causing
headaches. If we would only accustom ourselves to go about
without a head-covering, no matter the weather, we should have
no fear of either rheumatism or pains in the head, even if we were
obliged to sit in a " bad draught." We should soon, however,
regard the idea of a " draught " in the light of superstitious fancy.

Only the ears need protection when tlie weather is severely
cold. Besides, it is merely a figure of speech to speak of the warmth
provided 1)\- a hat. As a fact, it does nothing of the kind. The
wearing of a hat checks the natural warmth of the head, hinders
the proper evaporation of the injurious perspiration, and causes
baldness.

An entirely opposite reason is that it is a protection from
heat. It is said that the heat of the sun's rays beating upon the
head is harmful ; this is merely fancy. In the tropics Europeans

The Author, his wife, and their son, taking a brisk walk.

are compelled to wear hats, yet the bare-headed negro goes about
unharmed by the fierce equatorial sun. We ought, therefore, to
be able to accustom ourselves to bear the milder heat of our
northern climate. I know a certain professor who is absolutely
bald; nevertheless, he alwa\-s returns from his summer holidays
with his skull as brown as a chestnut. And I have known other
gentlemen who have left their heads exposed to the sun, wind
and rain develop quite a little crop of hair. (Massage is also good
for this). Exposure of the bald scalp to the ultra-violet rays of

a powerful electric lamp has been known to encourage an
entirely fresh growth of hair, though, of course, not where the hair
roots themselves are dead. Our summers are so breezy that it
is difficult to keep a loose-fitting hat on the head. To remedy
this it is necessary to press the hat, especially if it be a large, light
Panama, tightly over the temples. This pressure creates a heat
that is much more unpleasant than that caused by the sun shining
on the bare head. Even a light-fitting hat pressing on the arteries
and veins, checks the circulation of the blood and prevents the
proper nourishment of these organs, which in their turn feed the
hair.

The Author leading a class at his exercises in a
Saxon Air-Bath.

The hat is also worn as a protection against rain. Well, rain-
water is certainly not so harmful to the hair, as the water which,
under the name of sweat, collects and stagnates under our thick
and heavy head-gear. I venture to say, also, that rain-water is
better for the hair and the skin of the head than several of the
costly and fanciful hair-washes. Besides, rain-water does not
remove so much of the natural grease from the hair as salt-water.
Greasy hair is a sign of health, yet it is remarkable how many

people are constantly writing to the health columns of the papers,
inquiring as to the best means of removing greasy hair, which
cHscommodcs them so inucli. Yes, even good health incommf)des
some people. Besides, an umbrella is used as a protection from
rain, and this, alone, should make the wearing of a hat superfluous,
but it is astounding how many people take an umbrella with them
to protect the hat from rain. To all those who would accustom
themselves to a " Hat of Air"— that is, say, to wear no artificial
covering at all — I can recommend them to begin in rainy weather,
and to hide their naked heads and sensitive consciousness under
the discreet roof of their umbrellas. On encountering an
acquaintance, the umbrella might be lowered until it rested on the
head, so that no one could see that it lacked the customary covering.

As a matter of fact, head-gear is only compulsory when it is
part of a prescribed uniform, and in only a few cases is it of real
necessity, for instance, as a fire-helmet. I have said above that
loss of hair and baldness is easily brought about if the head is
denied the use of light and air. Even were a high price offered,
no better hot-house for the breeding and rearing of microbes could
be found than that of a thick felt hat or greasy cap. On the other
hand, let the microbes be exposed to the rays of the sun and there
would soon be an end of them. But microbes are not the onl\-
cause of falhng hair, which often follows certain sicknesses ; in
the majority of cases, however, baldness is attributable to the
habit of covering the head, as has been proved by recent scientific
investigations.

I myself have had many ^-ears' experience in going about with-
out a hat. In Copenhagen and in the Danish provincial towns it is
looked upon as little less than an offence to go hatless, or barefoot,
or with sandals ; and it needs a deal of courage to face a crowded
street like this.

At any kind of sporting exercise conducive to perspiration,
it is very objectionable to cover the head. The thick fur caps,
to the use of which so man\- skaters and ski-runners seem pre-
possessed, are simply terrible. When T joined a rowing club in

i893> it was the usual custom to row in a cap. Each club had its
special colours worked on this " rowing cap." But all this is now
abandoned. How far I am responsible for this I do not know,
but in any case, I myself never wore a cap when rowing, and
would not allow an}- member of my boat's crew to do so either.

When I was inspector to the Vejlefjord Sanatorium, I never
wore any head covering (many of those who were undergoing the
cure also went about bareheaded) except once a month, when I
visited the town of Vejle to pay accounts, and once every four years,
when the directors came I generally took the steamer to the town,
which lay some thirteen miles distant. One morning, however,
I could not find my hat ; the boat had sounded its whistle, so
I was forced to make the journey bareheaded.

That was the only attempt I ever made to introduce this good
custom in the town of Vejle. After I had answered, for the fortieth
time, the question whether my hat had been blown into the water,
I was quite weary. In the place where I am living now I never
wear anything on my head ; but when I have to visit
Copenhagen, I put on a hat or a cap in order that the good people
of that city should not experience too great a shock.

Of late years I have frequently seen cyclists without a cap,
and it is quite usual, especially in summer, to see people going
about with their hats in their hands. That is a refreshing sign.

No fear need be entertained of cold in the head if proper
precaution be taken, by which I mean the daily bath, air or water-
bath, paying thorough attention to the skin not only of the face,
hands, and feet, but of the whole body. It is common knowledge
that the largest sweat-pores are found on the head and under the
soles of the feet. The pores of a neglected skin are either partially
or completely blocked, and so the perspiration seeks the easiest
way out, through the head or through the soles of the feet.
Naturally, this exudation is concentrated and highly poisonous.
If the perspiration from the head encounters this formidable
obstruction in the shape of a thick head covering, the jxjison
cannot evaporate, and will, therefore, gradually destroy the hair.

Should the sweat choose the other way, then it is a case of perspiring
feet. People who suffer from perspiring feet frequently possess
a line heatl of hair (but it does not follow that people with good
hair always suffer from bad feet). There is a good deal of truth
in the old folk-saying that it is dangerous to check the perspiration
of the feet. The poisonous exudation, not being able to escape,
would be again absorbed by the body. Washing of the feet alone
will not help in the matter; it will, doubtless, take away a
part of the unpleasant smell, but the exudation will be more copious,
because bathing serves to open the pores. No, the only proved
remedy is to take care that all the pores over the whole surface
of the body are kept well open, so that the perspiration has a free
and natural egress everywhere.

Every worthy citizen knows, or thinks that he knows, that it
is simply suicidal to go without woollen undervests. This
is, in fact, a gospel in which everybody believes. My experience
is that the " wool-next-the-skin " doctrine is entirely fallacious.
Nearly all the present inhabitants of North and Central Europe
wear a more or less thick and closely-woven woollen undervest,
and over this a linen shirt, also of thick texture. This is very
objectionable. Two layers of non-porous underclothing, the uj^per
of which fits closely to the under, hinder the respiration of the
skin to a very great extent ; and the skin, moreover, becomes
enervated if the bottom layer is of wool. In cold weather it is
much better to wear a great coat o\Tr the usual clothing than a
woollen undervest under the shirt. Entering a warm room, the
great coat can be immediately remox'ed. but the woollrn \est must
remain, be the heat ever so unbearable.

According to the opinion of the greatest hygienists of the pre-
sent day, the wearing of a single shirt of wool, as recommended by
Professor Jaeger, is almost as unhealthy. Both in Pastor Kneipp's
and in Dr. I.ahmann's writings the falsity of the " wool-next-the-
skin " custom was proved. Dr. Lahmann saysof wool clothing that
it seems very pleasant at first, especially in winter, for the feeling
of warmth and good health is enhanced. He found, however, that

by degrees the skin got ov^erheated, and this made the wearer
susceptible to colds. Dr. Henrik Berg, of Stockholm, the author
of a well-known text-book of health, calls the prevailing passion
for wool a horrible humbug, which has done as much harm to
people as their superstitious trust in medicaments. According to
his experience, the victims of certain wool-wearing faddists become,
within the course of about three years, nervously weak, and have
a horror of cold water, are uncommonly susceptible to changes of
temperature, and, finally, resolve into rheumatic subjects. These
are hard words, indeed, but one thing is certain : if the wearing
of a single wool shirt is dangerous to the health, it must be much
worse to wear two.

The following direct question has been put to me : " Why
should a woollen undervest, which absorbs the perspiration, and
which is repeatedly changed and aired, be more injurious than a
linen shirt, which only absorbs the perspiration very slowly and
does not easily part with it again, but becomes stiff and sticky,
if it cannot be immediately changed?"

My reply is that the discussion does not usually treat of the
comparison between a linen and a woollen shirt, but of the com-
parison between wearing a linen shirt only and wearing a linen
shirt together with a woollen vest ; and, as said above, two thick-
nesses of underclothing are too much.

It is quite true that a woollen undervest easily absorbs the
sweat, without becoming cold and wet ; that, however, is just
where the fault lies : a woollen vest causes the wearer to sweat
too easily. While preparing your outfit for some strenuous sport,
you must bear in mind that you will perspire a good deal. After
the exercise, you take a bath and put on other clothes. During
an ordinary day's work, in ordinary complete clothing, it is very
annoying to sweat. This is easily avoided by wearing light and
porous clothing. In fact, less danger of catching cold is incurred
when the coat or waistcoat are opened, thereby allowing a cool
draught of air to make its way under the shirt, at the same time
preventing the exudations of the skin from condensation into sweat,

than when a sweat-saturated, damp, woollen undervest is worn on
the hotly over which tlie other clothes are carefully and tightl\-
buttoned.

Finally, I may say that, according to my own experience, a
stratum of pure linen open work is best suited for underclothing.
This is warm in winter, parti}' because there is plenty of room for
this warmer air, which is the best means of obtaining warmth. In
summer, on the other hand, it is cooler and more pleasant than
closely- woven linen, because the exudations evaporate more easily
through the porous material, so that no drops of sweat can
accumulate on the skin.

My ideal is to get accustomed to the wear of as few clothes
as possible. 1 am horritied when I contemplate the number of
la3^ers under which "over-civilised" man has concealed himself,
and the number of \\hich will certainly increase, unless a stop be
put to it in time. If under all these layers wool is worn, the skin
becomes more pampered and delicate than when the underclothing
consists of linen-mesh, cotton, or Ramie.

CHAPTER V.

THE PROPER CARE OF THE FEET.

Why our Feet are Cold — The Proper Footwear — The many

Advantages of Sandals — Boots Cripple the Feet — How to keep

the Feet Warm — The Injury caused by Socks and Stockings —

The "Air Sock."

npHE foot is the part of the body that is placed farthest from
the centre of the blood-circulation. It is not surrounded by
any warming layer of fat ; in-doors it encounters the lowest and,
therefore, the coldest air-strata, and, out of doors, it comes in
contact with the frozen or damp earth or cold flag-stones. In
winter by snow and ice it is deprived of much more warmth, com-
paratively speaking, than the air draws from the other parts of
the body. But Nature has so ordained that the feet, in the ordinary,
repeated movement of walking, always carrying a heavy weight,
must do more work than any other part of the body. They are
so constructed that they, by means of this fundamental exercise,
would keep every limb and every joint in a lively state of
efficiency, creating and maintaining the necessary warmth if the
modern, unnatural foot-gear had never been introduced.

Many people do not trust to their feet, now, in order to get
about. The foot has become a lifeless, jointless lump of flesh,
only serviceable to fill out and to keep the shape of that new
s]:)ecimen of modern handiwork, the stocking-lined boot, and
might be just as well made of plaster of Paris ; much better so,
indeed, for then it would be without feeling, a condition often
devoutly wished by the possessors of these dead-alive enormities.

Sandals are undoubtedly the best form of footwear, as I have
proved by personal experience during many years. Let us
look closely into the advantages of wearing them. There is,
firstly, the hygienic side of the question. By their use the feet
harden, and the wearer, by degrees, becomes less suscej^tible to
all those affections that arise from cold, perspiring or tender feet.

No wonder, then, that I was told in one of the chief places where
they are sold (hat these sandals were purchased largely hy
physicians for the use of their families. The few voices that have
heen raised against the use of sandals are heard mainly from
people who have never made a trial of wearing sandals ; somewhat
like the blind man expressing his opinions on colour. Naturally
it is not wise when wearing sandals for the first time to walk through
the snow or when the evening dew is rising, and their inauguration
should be reserved for the dry weather or a sunny summer day.
If anyone contract a cold, he should rather blame his own
thoughtlessness — not the sandals. It would be just as illogical
to prohibit the use of stairs or windows because, now and then,
a littk' child happens to meet its death by falling down or out of
either. The feet will become more and more hardened if sandals
are worn constantl}^ at home and as much as possible out -doors ;
and sore toes, coUosities, corns and such like incon\-eniences,
which hinder quick and constant walking, will disappear by degrees.
To guard against misunderstanding, I would like to mention
that it would not, of course, occur to me to appear at funerals
or in society with blackened sandals, ^^'hen, however, the feet
and toes have regained their natural shape, they will strongly
resist being squeezed once more into the narrow modern torture-
chambers which we call boots. The shoeuiaker must be gently
but firmly ])crsuaded to make proper foot-wear, not on the ordinar\-
last, but according to the natural shape of our own feet — that is,
not the awkward and tight monstrosity that was the fashion
before people began to wear sandals.

While discussing these hygienic advantages, I must not neglect
to mention one esj)ccial point, that the use of sandals will correct
a malf.ormation of the foot— I mean flat-footedness. This ugly
infirmity is traceable to many different causes : it ma}' arise,
as may varicose veins, from the fact that the sufferer has to stand
all day in one position, as nmst be done, for example, in many a
factory and office.

This complaint is not developed by the rational use of our
extremities, and never occurs in one who energetically exercises
them in a proper manner. Running on the soles of the feet, as the
negroes do, is another cause of flat-footedness ; and, finally, it
can be inherited, b\' which I mean the inherited ignorance of the
proper care and exercise of the foot. In most cases the harm is
done when we are children, the natural consequence of squeezing
the instep, highly arched by Nature, into straight and narrow
foot-wear. The instep loses thereby' the power of keeping its form
under the weight of the body ; the same effect is brought about
by the use of the corset in the bust and waist of a woman, which are
unable to maintain their usual shape without the help of this
artificial support. As sandals indicate, in a physical respect, an
important advance in culture, so will the level of our culture be
considerably raised in the aesthetic sense when their use is common.
At present it so happens that only an exceptionally small number
of people, not even one
artist or doctor of medi-
cine, knows how a really
normal and naturally de-
veloped, beautiful and har-
moniously formed foot
should look. The ideal of
beauty conceived by the
majority is that of the
Parisian lady of fashion — a
foot much too small with
an unnaturally high arch,
squeezed into patent leather
shoes, tapering to a point
like a needle, and with high
heels. But take away this
outward gear, together with
the silk stockings, and we
shall see a crippled foot, A mis-shapen foot and a normal foot.

crooked, bent toes all crushed and sore, red collosities and yeUow
corns. Can we then declare that this deformity is an ideal of
beauty ?

When sandals are first worn it is imj^erative that every care
of the feet be taken, so that they acquire by degrees their genuine,
true and natural beauty ; as can be done by the waist only when
corsets are discarded. A new, hitherto unknown ethical feeling
will then become general : to do away with the impertinence of
crip})ling by force certain j)arts of our bodies under pretence of
bettering the master work of God by the help of the boot-maker.

Here are a few small, practical hints. When first wearing
sandals, rub vaseline or something similar into the foot ; this
will prevent any soreness likely to arise from the chafing of the
straps. After a week the skin of the feet will have become so
hardened that e\'en walking over loose and sharp gravel will cause
no discomfort.

As often as opportunity offers — when walking on a warm and
sunn}' country road or on soft sand — the sandals should be carried
in the hand. This saves wear and tear to the sandals, besides
hardening and thickening the soles of the feet. There is no need
to be apprehensive of tetanus bacilli or of such-like cattle ; for
these things flourish better in the fancy of learned men than in
the hght and sunshine. The soles of the feet will soon become so
horny that strav pieces of glass or small needles will do no harm.

Country boys, you will recollect, have gone barefoot for ages
over stony paths and fields of stubble and thistle without suffering
any hurt wortlu' of the name. And how much better to go pro-
tected by the thick sole of the sandal !

There is much ignorance and fallacy abroad concerning such
a matter as this. A short time ago, for instance, I read in a news-
paper much in circulation among the Danes the following advice
to a subscriber who had enquired as to the best means of protecting
the feet from cold : " Wear two pairs of stockings." This was about
as wrong and sill\- an answer as could possibh- have been given.
(Taking this ad\ice, why not wear three or more pairs of stockings ?).

Tight stockings, narrow foot-wear, allowing insufficient freedom
to the foot, are the commonest causes of cold feet. If the
stockings be dirty and saturated with perspiration, or the boots
be damp, the evil is naturally aggravated. What would be the
result, then, if two pairs of stockings were worn ? Why, the already
tight boots would give still less room to the toes, which are squeezed
together, and kept absolutely rigid. Further, the skin of the feet,
rendered delicate by all this coddling and double wrapping, loses the
faculty of engendering and maintaining warmth, because the highly
necessary respiration of the pores is checked, causing complete
exhaustion. All building experts know that double outer walls

The Author's Boots.

with an air space between keep the interior warmer than solid
and massive ones, the simple reason being that air is a very bad
heat conductor.

People who walk a great deal rarely suffer from cold feet, which
is an inconvenience often common to those who are forced to
remain sitting either at business or at home. In a room the
coldest stratem of air sinks to the floor, and it is, therefore,
advisable that the feet be kept in a raised position. If circum-
stances do not permit of this, there is no better or pleasanter
method of keeping the feet warm than by placing them, naked

The "Promenade"
Sandal.

or sandaled, m a little foot-sack of fur. By
way of exi)eriment, I have tried sitting still in
a cold room until my feet were thoroughly
chilled, though I was wearing thick stockings
and heavy laced boots. I tried the effect of
slippers, and they were of no avail, but when
I drew off my boots and stockings and }nit my
fi'ct into an open foot-sack, where they had
room for movement and the skin could
freely perspire, I found my feet regaining their
natural warmth after the lapse of a few
minutes.
Now as to the sort of sandal to wear. I have frequently tried

various English and German patterns, but they are not durable,

and the stra})pings are far from suitable. They do not even

deserve the name of sandals, for the wake that covers the toes

]n-e\-onts these from getting any light and air. Sand and gravel

accumulates under this leather covering, heating and chafing the

Hesh, whereas with the sandal that leaves the toes free, a slight

tap of the foot suffices to dislodge any gravel or small stones.
Some years ago, quite by chance, I came across an illustrated article

in a Danish paper showing some excellent examples of sandals.

I gave orders to m^- shoemaker to make me a pair after one of the

designs, and found thi'

method of strapping to be

both practical and effective.

As, however, I wanted a

sandal suitable for the

naked foot, I hit ujion the

improvement of ha\'ing the

foot straji between the big

and second toes — after the

st3'le of antique statues.

This prevents the use of

the ordinary patterns, but. '^''^ ^^"^l^X^C '"'''

The new
"Everyday" Sandal.

nevertheless, it permits a greater control over the
foot which, otherwise, in walking always has a
tendency to slip sideways. At the same time
a space is formed between the above-named
toes, and this is the first stage in the cultiva-
tion of the classicall}" formed foot.

If you cannot wear sandals every day, at
least wear air-socks — that is, no socks at all.

What paterfamilias would not gladly save
the money for these articles of clothing, and
what housewife would not hail with joy a
release from the eternal darning of stockings ?
I myself have never had the experience of cold feet, but I
know man}' who have suffered therewith, but have now been
freed from this plague simply because they have ceased to wear
stockings. Particularly unfit are the thick, tight-fitting, machine-
woven socks and stockings, so much in use at present, for they
seriously check skin-respiration and blood circulation. The evil
is aggravated in the case of long stockings pulled tightly over the
feet, as is the custom with many ladies, and fastened with a strong
elastic band that causes a constant stoppage of the circulation.

When stockings are no longer worn there will be an end of
these harmful india-rubber and leather garters which are fastened
either just below or above the knee. They
will, unfortunately, continue to be worn by
country people, who, consequent!}-, suffer
from varicose veins and incurable running
sores on the legs.

As I have already referred — in the
chapter on the "air-hat" — to the advantage
of warm currents of air having complete access
to the feet, I need not repeat it here. But T
would have it borne in mind that stock-
ings are very often the cause of lasting _, .,_ ^ „

1 he r,very-day
disfigurement to the feet. It is of not much Sandal in wearing.

use to give up tight and pointed foot-wear if the wearing of
ordinary tight stockings, those that are made to suit either foot,
ending in the middle in a funnel-shaped tip, is persisted in.

This form of stocking presses the toes together in an oblique
position, so that they cannot spread in a natural way when
walking, and do not, therefore, fill out the broad, comfortable
boots that, we will suj^pose, have been just purchased. Neither
can they perform the important functions of the muscles called
into action by the natural gait. The toes and instep are
originallv intended to bend and stretch with each step. Every
time the foot is set to earth and the heel has done its work,
the toes and ball of the foot should simultaneously grip, maintain
and then repulse. The big toe is of esj)ecial need here, but,
unfortunately, this toe is generally out of its place, being bent
inwards or squeezed either over or under the other toes. In normal
conditions the great toe ought to be divided from the others by
a perceptible gap, and pointed outwards. Besides this, it is
generally depressed because of its length, hence that painful evil
known as " ingrowing toe-nail."

The foot and toes are only free to act naturally when naked
or when protected by a pliant and correctly-shaped sandal. In
a roomy boot or shoe this can, at least in some measure, be
achieved ; not only will the foot be kept warm, but the bones,
muscles, tendons and skin invigorated.

In the event of the feet not being sufficiently hardened, or
lor any other reason boots cannot be borne next to the bare feet,
I would commend the use of stockings so shaped that, in any case,
they would not be seriously harmful.

Instead of a point in the centre of the toe end, the stocking
should be made with a slanting finish to the fore part, so that
the point would lie on the inner side where the great toe
would come.

In Germany, machine-woven socks of this shajn' were intro-
duced by the trade some little time ago, and it is to be hoped that
this reform won't take so many \'ears to come into general use.

Foot Exercise-Fig. i. Fo°t Exercise-Fig. 2.

Dr. Ferd. Aug. Schmidt draws especial attention, in his remarkable
work, " Our Body," to the fact that it will need a determined
revolution before we shall be able to have our girls taught in the
schools what the natural shape of the foot ought to be and, con-
sequently, how to knit their stockings. How far, however, does
the knowledge of our schoolmistresses reach in this respect ? How
long must we confess to the truth of Professor Starcke's accusa-

Foot Exercise— Fig. 3. Foot Exercise— Fig. 4.

N.B, — See pages 58 and 59.

tion : " Nature has provided our great toes with seven strong
muscles, all of which have been condemned to uselessness and
lameness l)y the careful hands nf kuiltiut^ iiiothcrs ? "

The knitting of n(jrnial stockings will certainly not necessitate
more labour, and it will render them more durable, because the
great toe will no longer show the inclination to bore its way
free, as it does in the case of the old, iiniiaturalh-formed
wrappings.

There are also socks with a special j)lace j^rovided fen' the big
toe, resembling mittens, some even with a stall for each toe, like
gloves. (These are to be bought in most shops where they sell
Dr. Jaeger's sanitary underclothing). Such socks are intended
to give a well-rounded form to each toe, but they are exceptionally
cold and, of course, expensive. As they require more time to put
on, I don't think they will become very popular. They are,
however, of temporary use to those who wish to keep their
feet in good condition, so that later they can accustom themselves
to the wearing of " air-socks" — that is, none at all.

But I must warn my readers that no good can be expected
to result if i)eople suddenly determine to wear on their neglected
toes and tender skin the ordinary tight foot-wear without
stockings. I take this opportunity of calling attention to that
which is required in a rational boot. Many people have an idea
that the boot is everything it should ]:>e if, instead of being
pointed, it is broad and square.

Such boots have, on the front outer side, a large three-cornered
empty and su]:)crfluous si)ace, while the great toe is still pressed
inwards, and the instep and little toe have to undergo a certain
pressure. See for yourself the right outline for the shape of the
sole by placing the naked foot, with the whole weight of the bod}^
resting upon it, upon a piece of paper, stretching the toes so that
they spread out fan-wise, and then with a pencil held perpendicu-
larly carefully trace round the foot, and a perfect pattern for the
sandal is obtained. But should it be intended to make this the pattern

for the sole of a boot or shoe, it should be made a trifle longer,
so that there be a small space in front of the toes to prevent them
from rubbing against the leather.

If the boot be now buttoned or laced up, the foot will be able
neither to shuffle nor slide about. But so much space must be
provided that each toe can move freely ; the upper must not
join the outer edge of the sole obliquely or flat, but a piece must
rise perpendicularly, enough to provide that the highest point is
directly over the big toe — not over the middle toe, as is customary
with the usual and bad system of shoe-making.

It is to be understood that the heel must be low and broad.
The hollow must be as small as possible, and must always be
placed on the inner side. The overstrung artificial support of the
hollow slackens the tendons even of a sound foot, helping to
cause flat-footedness.

I would recommend ladies especially to have their foot-wear
made after the above description ; then it would be seen by the
outer form of the boot that the foot within was well-formed and
pretty. It is enough to make me feel ill when I observe a
modern lady's boot, and picture what the foot and toes inside must
look like.

The very best preparation for the use of "air-socks" is to wear
sandals throughout the summer, if not at business then during
the hours of freedom, on Sundays and through the summer
holidays. The skin will thus become hardened, and the feeling
of embarrassment that is natural when anybody goes about for
the first time with naked feet will wear away. It will then be
merely a question of pleasing oneself to put boots on the naked
feet ; and no harm will arise if the boots are made to the above
description.

If the wearer of sandals has been accustomed to it for some
time he wiU also have acquired the habit of washing his feet at
least once a day, not counting the morning bath. It is self-evident
that thorough cleanliness and careful attention as regards the
feet are necessary when no stockings are worn.

Even when the autumn and winter come there is no necessity
to put on stockings if the boots are water-tight, well-soled and
roomy.

If one is forced to stand still a great deal out-of-doors, it is
as well to place extra soles in the boot, which must, howe\-er, be
stiff — soles of plaited straw, for instance — for soles of soft
material, such as felt or cloth, become wTJnkled in the act of walking.

On long marches or walks in summer sandals are the only
rational form of foot-wear ; in the cold part of the year, through
sand or in nmdd\- streets water-tight boots will be found of
advantage.

To })rotect the feel from blisters and other tnjubles incident
to pedestrians, it is as well, before a long marcli. to dress the feet
with vaseline, tallow or powder. If the march last for several
days, bathe the feet every evening in methylated spirit after they
have been thoroughly cleansed in water.

As the boots become soiled by the constant friction of the
feet, it is better, in this case, to swathe the feet in linen rags or,
more exactly, in a linen bandage, taking care, however, to avoid
any creases. The linen bandage can be strapped fairly tightly
round the foot, as the action in walking will stretch it, and it will
thus accommodate itself to the foot. It would prove a real blessing
in walking were soldiers allowed to wear bandages of cotton or
linen instead of their thick, hot, woollen socks that, badl\- darned
as they always are, irritate and compress the feet. Bandages
are also cheaper and easier to wash and quicker to dry.

Several ladies and gentlemen have \vritten me, asking how
they can avoid showing other people that they wear no stockings ;
for it is certainly awkward when sitting cross-legged in company
or when mounting stairs in front of anybody. Though it may be
considered healthy and comfortable, one does not wish to create
ttie impression among one's fellows that one is incompletely
dressed. In shoes one's skin is absolutely exposed, and even when
wearing lace-boots and drawers it can easily happen that the latter
may ruck up. leaving a strip of bare skin visible above the boot.

I advise male enquirers wearing boots to fix a rubber band
to the drawers and pass it under the sole of the foot ; to those
who wear shoes I recommend that they should either wear riding
straps fixed to the trousers or the upper part of a sock (to ladies
I recommend the leg of a stocking). These garter-like coverings
could also be fixed by an elastic band under the instep, of course
passing inside the shoe.

It is better not to let these stocking trunks go below the ankles,
where they would chafe the heel. The strai)S must be fairly long,
and it is best that they should be of elastic, and so placed that
they pass exactly under the instep. If they get under the heel
they are likely to break or chafe the skin.

Since the above was written, I have frequently made experi-
ments, and so added to my experience on sandals and the use of
them. I have now found a model which possesses more practical
advantages than those enumerated above. As the present illustra-
tion of this " Everyday Sandal" shows, the leathern material has
been so minimised that this sandal only costs just half that of the
" Promenade Sandal." The sun and the air can act on the whole
surface of the foot, and, moreover, the heel is also ventilated.
The small, broad strap aslant over the great toe is sufficient for
fixing the sandal even when sprinting, and compels the gi'eat toe
to remain in the classical pose pointing just forward, instead of
the common hideous and wrong position. It is also by the aid
of this strap possible to lift up the fore-side of the sandal, and in
this manner avoid stumbhng over a protruding paving-stone or
other obstacle. Bathing sandals are made of a sort of imbued
leather which is not affected by the salt water.

When sitting at your table, or lying in your bed, just before
sleeping, you may use my special foot-exercise. First, it is a
never-failing means of warming the feet in a few minutes, and it
also forms the best gymnastics imaginable for developing the
muscles of feet and toes.

The exercise falls into a measure oi four beats : —

1st Beat. — Bend the foot upwards in the ankle, and also the

toes upwards as much as possible {see Fig. i).

2nd Beat. — Bend the toes downwards without moving the foot
in the ankle {see Fig. 2).

yd Beat. — Straighten the ankle while the toes are still bent as
much as possible {see Fig. 3).

4ih Beat. — Bend the toes upwards while the ankle is still held
quite rigid {see Fig. 4).

To begin with, you may move one foot alone ; later on, both
feet at the same time.

When you have learnt the exercise, do not count with each
beat, but only each complete movement.

CHAPTER VI.

HOW TO LIE ABED.

The "Air-Shirt"— Old-Time Customs— Pros and Cons of Various

Positions in Bed — Why you should not Lie on the Left Side— How

Weak and Nervous People should Lie.

AN " air shirt " is quite simple : it consists of going to bed

without any garment on at all. One might call it taking an

air-bath. The one who accustoms himself to this in summer will

find it so pleasant that he will never go to bed in a night-shirt,

even during the severe winter with the windows open.

This custom is very popular with advocates of the open air-
bath. It is not new, having been very common in the olden time.
Historical paintings can be seen wherein kings and people of noble
degree are depicted lying or sitting-up, naked, in bed, and being
waited upon by their chamber-servants. Formerly it was believed
that the painters concerned had allowed themselves a certain
artistic freedom in this matter, but the latest investigations prove
that these pictures represent faithfully the manners and customs
of the time. It is another example of an old and good, but for-
gotten, custom, which modern hygienists have revived.

As we are on the subject of beds, I take the opportunity of
setting my face against those false ideas as to which is the best
position in which to lie when asleep. Without doubt it is best
to be only on the right side, instead of on the back, as some people
lie, stretching their arms out as far as they will go. At the same
time, I would point out that it is healthiest to he on a hard, or,
at least, firm, mattress, and certainly not on a feather-bed.
Lying on the back does not agree with what physiology teaches us.
In this position, a normally-grown body rests on the neck, shoulder-
blades, buttocks, calves, and heels. The other portions of the
body, especially the lower part of the back, can only be maintained
in their natural p)osition by a partial straining of the muscles.

This results in lassitude, and even pain in the loins. On the other
hand, there is the opinion that, in the case of a feather-bed being
used, the whole surface of the back can rest, the bed conforming
itself to the shape of the body. Experience teaches us, however,
that sleep in this position is often accompanied with snoring,
troubled dreams, and nightmare. A sloping mattress is in this,
as well as all other positions, superfluous — indeed, often harmful,
and a ver}^ thin pillow should be provided, which, when lying on
one's side, can be doubled, or the hand and forearm can be used
to prop it up.

Lie, therefore, on the right-hand side, with the feet drawn up,
more or less ; for in this position the heart can beat freely, and
the digestive organs perform their functions, because the liver is
undisturbed. In this position the bowels may be slightly dis-
placed ; but this can easily be prevented by accustoming one-
self to put the left hand under the body, just above the right hip,
as many people do instinctively. Lying on the left side is not
good, because the liver then rests on the other intestines, and the
heart cannot work so freely.

Only people with strong chests and powerful muscular develop-
ment can He on the stomach, sometimes resting the head on their
crossed arms, or on one or both hands. When compelled to lie,
without a pillow, on the hard, bare floor, this last-mentioned is the
only possible position which can be taken to ensure rest for any
length of time, and awaking without that feehng of being com-
pletely " knocked up." Lying on the floor has one advantage- -
there is plenty of room to so place the right hand that the right
cheek can be supported by the upper arm. Besides these positions,
there are a number of others, of which some are very convenient,
such as lying half on the right side and half on the stomach, with
the right arm thrown behind the back.

To the enquiry, therefore, which position should be chosen, the
answer can only be : " Please yourself ! " Weak and nervous
people ought to be advised to lie as much as possible on the right
side. Healthy people can change the position when half awake.

or do so quite mechanically when sound asleep. Others wake up
for a second or two and seek a fresh resting-place, either by turning
over in bed, or by stretching the legs, which have, perhaps, been
lying in a cramped position. If one prefers to sleep on the back,
the hand should be placed under the hollow of the back to
support it.

One should not lie always in the same position, because this
disturbs the harmonious development of the body cells. To
obtain sound and good rest, it is correct, from a physiological
standpoint, and best in practice, to change the positions occasionally.

CHAPTER VII.

THE ART OF EATING AND FASTING.

The Saliva Theory and its Dangers — The most Nourishing Diet

—Fasting Lessons from Nature — Hibernation^A Personal

Experience — Giving the Organs Rest.

TTORACE FLETCHER, an American, author of a book on
nutrition, lays down the following principle of health :
" Chew the food until it becomes quite fluid by the action of
the powerful saliva secretions (and until there is no more taste in
it) ; eat only twice daily, and every time as little as possible ;
also hold whatever you are drinking a moderate time in the
mouth." If these directions be followed, claims the author, the
putrifying process in the stomach will cease. All weakness will
disapi)ear, and mankind will be able to rejoice in the long-wished-
for happiness of perfect health.

It is a case of small deeds and big results, and whilst
there is a great deal of truth in the foregoing dictum, are
not the inferences too precipitate and comprehensive ? After
several years' experience, I have found that the most nourish-
ing diet consists of a mixed fare of meat and vegetables
taken twice daily, morning and afternoon (children and nervous
elderly people must eat more after tea), merely to appease the
natural hunger, care being taken to masticate the food thoroughly
— taking no drink at the same time, this being of great import-
ance. There are two exceptions to this much extolled method of
Fletcher's which I should like to name. In the first place, it will
])rove to be absolutely impracticable ; and only a small portion
of the public will care to follow the directions. The method
is too troublesome and intricate, and requires more patience and
self-control than most people at present possess. Whether it is in
itself — as is claimed for it — a gastronomic delight is a matter for
conjecture, especially as opinions are so divided on the question

of taste. Without (lnuht, there are many who will find it not
very pleasant to eat with the mouth full of saliva, especially as
tliere are other and more agreeable ways of keeping the stomach
in order. But, after all, the chief thing is that the method can
scarcely gain any great amount of popularity so long as it is only
suitable for a few })ensioned officials, indej)endent gentlemen, or
hypochondriacs.

In the second place, thorough sclf-ai^plication to this new art
of eating, which leaves so disproportionately large a part of the
task of digestion to the mouth, includes the possibility of other
hygienic dangers. One writer on this subject is of the opinion
that all sickness proceeds from the intestinal passages. This is
certainh- correct concerning a consideralile number of illnesses,
hut there are other ways through which poisonous matter may
enter our bod}-, and other possibilities of their develo})ment in the
body, the blood and the organs concerned being thus enervated.
Meanwhile, it is certain that Nature has provided our digestive
organs, and especially the intestines, with a large variety of means
for the expulsion of any germs that might be present. If we are
not too loaded with the latter, all minor glands that come
under this heading are so provided and in such a position as to
separate the different poisons and neutralise them. (Even such
an exterior organ as the skin, when in good condition, takes part
in this purification in no small degree, so that one writer is com-
pletely wTong when he says that rubbing and treatment of the
outer cuticle must serve merely for the sake of external cleanliness.)
The above-mentioned organs and glands are only to be kept healthy
when they are accustomed to be used according to Nature's decree,
and when energetic blood is introduced to them by sj-stcmatic
gymnastic treatment of the intestines ; but, cm the contrary, if
everv activity be denied them, as it would be according to the new
method of eating I have referred to, they would, in accordance
with a simple law of nature, slowly wither away. Whilst Mr.
Fletcher and others lay special emphasis on the importance of
mixing saliva as a means of controlling the appetite, it is therefore

of great importance to know to what degree we can limit our
food without exposing ourselves to the danger of depreciating our
mental and physical strength. If a scanty and measured diet is
really advantageous for the bod\-, it behoves us to know simply
how far we may go in diminishing the quantity of our food without
complicating one problem by the introduction of others. My
opinion, therefore, is this : The saliva method is a thing apart ;
in an asthetic respect, it is impracticable and impossible.

In the winter I often hear people complain of sleepiness —
people, moreover, who have the opportunity of sleeping through
the entire night and also part of the day. The reason for this
must be attributed to the time of 3'ear and to the weather. Why
not hibernate like the bear, and sleep through this grey, unhealthy
part of winter, only to awake and recover strength when the
sun begins to shine in February ? It is said that the Russian
peasants vegetate through the \\-hole winter in a half-sleeping
condition in their huts, and only creep once a week — on Saturdays
generally — to take a highh^ necessary bath in the snow and to eat
some mouldy bread, with brandy to wash it down. This done they
continue their comatose condition until the following Saturday.
If only it were a case of being able to put the methods of the bears
or of the Russian peasants into practice, those of us who had had
a thorough!}^ good sleep during the winter would not be under
so much temptation to dose away through the long, light, fresh
summer mornings. We should then, in other words, attain this
long neglected good : the fertilisation of our health — which only
begins to excite interest as it is about to slip from our hands.
To continue this dream experiment of a winter sleep, what
benefit would it not be to the human stomach if it could only
have undisturbed rest for several months, this poor digestive
machine, overladen and oiled with poisons, worked at high
pressure from childhood, and, therefore, becoming unfit for work
long before the expiration of its functional life ?

In this respect we can learn from the lower animals the value
of fasting. Animals kept in zoological gardens have a weekly fast

^'7

day, and if this were omiltt'd would quickly fall ill. In summer,
when I have so much opportunity for exercise in the open air, I
can very well eat three meals — breakfast, dinner and suj)i)er ;
in winter, on the other hand. I d(ii\- myself supper. One vear,
however, I forgot to omit su[)per, and 1 found that my surjilus of
good health — upon which 1 had always rested my claim as a corres-
ponding reward for the time I had consecrated to sport and for
my moderation in the enjoyment of stimulants — was lacking. I
recollected at once that ni\- stomach was at fault, for I had com-
pletely forgotten to regulate it and to extinguish one of these
meals. That was on a Friday afternoon, and I immediately
determint'd to go without my supper. On Saturdax' I did my
ordinary work, went tlirough in\- regular g\-mnastic exercises
and refreshetl my strength with a bath ; I took three half-glasses
of cold water instead of three meals that day. On Sunday
morning I again drank ludf a glass, ran for a stretch, took a bath
at II o'clock, and felt again as sound as a fish in water. I was not
especially hungry, but had a respectable appetite for breakfast.

It is often pure chance that causes us to acquire a health v
habit. A short time ago I went on a journev with the ])ro-
prietor of a large factory, one of the quickest and surest
calculators that I had ever learnt to know. He had been in weak
health {irex'iously. but then felt extraordinarih- well and strong.
While reading an old ordinance, in which the inhabitants
of a certain town were forbidden to disturb the tranquilit}- of
the streets after eight o'clock in the evening, the good idea occurred
to him to begin his night also at eight o'clock, with the result that
he felt so much stronger that he could undertake severe mental
labour at three or four in the morning.

If anyone after reading these lines should feel disposed to go
somewhat earlier to bed, or, feeling his stomach somewhat out of
order, should fast for a day, then I have obtained my object,

CHAPTER VIII.

LIGHT AND AIR-BATHS IN PUBLIC
INSTITUTIONS.

Various Light and Air-Baths on the Continent described— How
"Air-Bathers" enjoy themselves— What they Wear— Why not
Air-Bathing Establishments in England? The Fresh Air Gym-
nasium at Copenhagen — How Continental Municipalities support
Air-Baths>

"DY the friendly invitation of President Muller, of Koenigswald,
I ^•isited last July {1906) the extensive and beautiful "King
Frederic-Augustus Baths," built by that gentleman, situated in
the centre of miles of pine-forest that grow on the plain of Dresden.
A little river, the Priesnitz, supplies both the gentlemen's and
the ladies' swimming baths, as well as the hydro-therapeutic
department of the bath. Well-appointed and roomy gymnasiums
for both sexes, and spacious grounds for air and sun-baths,
surrounded by beautiful trees, are to be found here, as well as
large sandy courts open to every aspect of the sun. Here in the
midst of beautiful and natural surroundings, fanned by balmy
forest breezes rich in ozone, far from the tumult of town ;
here where every convenience and comfort that may be desired
by sound or sick seeking recreation or recovery, is to be found,
I spent eight never-to-be-forgotten days, accompanied by my
son, who became strongly attracted to the great swimming-bath,
in which he spent nearly the whole of every day sporting with
a company of boys like himself. (He did not, of course,
understand their language, but this fact seems not to have been the
slightest obstacle to his thorough enjoyment). I came here partly
to study the methods of modern air-baths, partly to give teachers
free instruction in " My System." As will be seen in the
accompanying j^hotographs, the concourse of people who wished to
learn from me was so large that I had very little time for carrying
out the first intention, and was o])liged to confine myself to acting
as leader and teaclicr, Herr Junkcl, the able gymnastic instructor

to the baths, giving me valuable assistance. Twice, sometimes four
times a day we went through " My Sj^stem," I explaining all the
different difficulties in every single exercise. I also found an
opportunity to give a demonstration in the ladies' department
of the bath. The weather was beautiful throughout, the sun
shining brightly and shedding a generous warmth. Having
finished the gymnastic exercises, all bedewed with perspiration,
it was a delicious experience to turn to the cool water that lay,
clear as cr3-stal, in the big lake, and give exhibitions in fancy
swimming.

At the end of August I dwelt for some time at the light and
air home on the Waidberg, at Hoengg, near Zurich. There, in the

A view of the Air-Bathing Establishment at Waidberg, Zurich.

midst of a pine-forest, stands the large air-bathing establishment,
consisting of whole colonies of so-called air-houses and air-huts,
the latter being open in the front as well as in the caves under
the roof. These dwellings are occupied by visitors, who very often
spend their holidays with their wives and children in this veritable
paradise. Other visitors to the air and sun-baths come here daily
from the town, bringing books, writing materials or handiwork ;
while they may often be seen climbing the mountains with food
and books, and pushing infant-carriages. In one of the corners,

shut oft l)y means of a wooden i)artition, are tfie water and sun-
baths, each with their separate compartments for ladies and gentle-
men. Here, quite naked, lie, on little wooden benches, the
inveterate sun-worshippers for hcnirs, letting their l)odies get
roasted brown.

More interesting, and certainly no less healthy, are the means
of enjoyment chosen by others, who seek the spacious lawns,
playing games or engaging in sports. Monotonous wooden fences
or buildings do not enclose these lawns, but only a low flourishing

The Author and his Wife outside their Air-Cottage, at Waidberg, Zurich.

hedge, and Ix'liind that the forest. The passer-by outside is not
]irevented from contemplating this paradise through the hedge.
He, perspiring in his thick clothes, is at liberty to observe for
awhile this happy group of pcojile living in a state of Nature. The
c>ntrance is not far away, and by paying a modest sum such envious
observers will be admitted and welcomed to the ranks of those
within.

The attire for ladies consists of a loose short empire -gown ;
that for men and children of loose knickers of openwork flax. A

few wear straw hats and sandals, but the majoritx' go bare-footed
and bare-headed. It was interesting to observe the natural tact
and fine feeling that pre\-ailed, and to compare them with the
constraint and hj-pocritical etiquette of false culture. I could
not help thinking of the condition of things in Denmark, where
men and women are not allowed to bathe together, even if they
are related to each other.

The sports that attract the largest number of enthusiasts at
the p)ublic air-baths, including nearly every one advanced in years
of both sexes, are the various games of ball. I learnt several

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The Author lecturing to another class of women Air-Bathers.

amusing games, in which an almost unlimited number of players
could take part. As an alternative, walks can be taken in the
forest around, or even farther afield. One day my wife and
I, with some thirty others, made an expedition lasting several
hours, to the Katzensee, where we enjoyed an excellent swim.
The way led through several villages, but nobody stared at us,
although we were clothed as above described. I was told that
anybody could go about in this fashion through the whole' canton
of Zurich and not be molested in the slightest degree.

Another view of the Author lecturing
in an Air-Bath.

It was not always so, how-
ever. The founder of this
light-and-air home, and the
>oiil of;' the life and sport
there, Herr Stern, formerly a
country parson — he has the
figure of a giant — a few years
atjo, while walking through the
lonel}- mountain forests of the
l^)ernese Oberland, was arrested
because he had nothing on but
a pair of bathing-drawers.
Taking everything into con-
sideration, this was hardly the
correct uniform for a caretaker
of souls ; but he determined
at that moment to lay aside
his black coat in earnest, and

has never had occasion to regret his decision.

One Sunday at his establishment he instituted a great festival
of sport. It consisted of contests in running, wTestling, throwing
the spear and discus,
long and high iumjiing,
horizontal and parallel
bar exercises, and a
number of ball games,
the whole concluding
with a distribution of
prizes and a beauty
competition, at which
I, together with
Professor Freitag, the
sculptor, acted as

judges. There were Demonstrating a figure in the exercises,

several hundred con- at Waidberg, Zurich.

testants and half a thousand spectators present. The most
remarkable feature of the gathering, however, was that the
majority, even among the onlookers, wore air-bathing cos-
tumes. Even the judges, stewards, etc., wore only knickers ;
black coats, tall hats, long trailing dresses being conspicuous
by their absence, and the sun shining everywhere on
naked forms of colours ranging from milk-white to nut-brown.
Here athletes were wrestling in the centre of a circle of interested
spectators, and there a race was being run on naked feet, while

An Exhibition of Swimming by the Author in a Saxon Air-Bath.

at the same time some fifty men and women were striving one
against the other at games of ball on the largest of the lawns.
At that moment it occurred to me that I had never seen anything
in my life like that approaching so nearly the gymnastic or athletic
contests of the ancient Greeks (be it well understood I do not
include the modern caricature of the ancients in Athens).

Quite recently a good sun-bath has been opened at Copenhagen.
It is situated on the shore rather far from the centre of the town.

At the opening of the Copenhagen Fresh Air Gymnasium, as it
is named, there was a very significant gymnastic entertainment,
which took i)lace on the large green-covered open ground at the
edge of the sea, all who took i)art in it wearing nothing more than
small swimming drawers. A party of gymnasts performed
with all the various apparatus in the place : parallel Ixirs, Roman
rings, trapezes, ropes, spring-boards, etc. ; heavy (iron) weight
exercises were practised, together with boxing and wrestling in
the grounds especially adapted for these branches of sport ; the
object of the display being to disprove that we could not in our
(lay and in our chmate carry on gymnastics and sports just like
the ancient Cireeks.

Scientific Swimming in Winter, fully dressed.

In the Fresh Air Gymnasium is a special wrestling ground,
where the earth is dug out and line sand filled in. the space being
covered with a roofing of canvas. Several excellent lawn tennis
coin-ts ari' also ]:)ro\'ided, at which the game may be played
(juite free from the hampering inconvenience of clothing, which
(hiring the hot season makes this sport a rather doubtful j)leasure.
In order to exercise swimming, visitors need only walk across a
liridge, at the end of which a fully-complete sea-bathing establish-
ment is situated, and which is at their disposal without extra charge.
Tlie ticket of admission to the wliole of the G\-mnasium is only

25 ore for adults and 15 ore for children, with the right to spend
a whole day on the premises, and there to make use of all the
apparatus. What specially was of interest to the 500 country school-
teachers, men and women, who had met by invitation, was the
exercises given b\' a class of boys from a communal school. Their
gymnastics, with as well as without apparatus, tug-of-war, and
football with naked feet, met with a lively attention. When the
boys had ended their performance, it was pleasing to see the whole
party rushing across the bridge and finish up with a cleansing
and refreshing bath in the waves of the Oeresund (the Sound).

The sight of these healthy Indian-brown skinned and muscular
boys, although brought up in small and insanitary surroundings,
made a strong impression on the country school teachers, so that
it is very likely that some of them returned home determined
to make a trial with the " Nude-gymnastic " system.

The site of the Copenhagen Fresh Air Gymnasium was leased
to the promoter by the town authorities, but at rather a high
rent, and in this connection some particulars concerning similar
institutions in other countries may be interesting. Among the
210 air-bath institutes of Germany a large number are supported
by the community, while several which belong to private societies
are supported out of the public funds. The following belong to
the latter class : Bayreuth, 100 marks yearly ; Bischofswerda,
200 marks, with the additional allowance of a rent-free site ;
Bielefeld, free ground ; Blankenburg.i.Th, 80 marks yearly ; Blanken-
burg.a.H., 2,000 marks, with additional advantages ; Bremen,
free ground ; Burkhartsdorf, 300 marks for foundation ; Duisburg,
1,000 marks and free ground ; Freiburg, 310 marks yearly, as well
as other conveniences ; Glauchau, Gnesen and Jena, free ground ;
Hagen, 500 marks, with additional advantages ; Ostritz, 700
marks, with additional advantages ; Poessneck, 300 marks and
other advantages ; Rathenow, free ground ; Schleswig, 400 marks
and ground free ; Steglitz, ground free ; Thalheim, 150 marks,
with advantages ; and Wernshausen, free ground (see statistics
in Dr. Pudor's "Catechism of Naked Culture").

The Danisli papers were mis-infornud when they said that
T was thinking of renting some old garden in order to turn it into a
pnhHc sun-bath. For the present I will not bind myself to any
undertaking of the kind : but I will gladly give advice and assist-
ance to anyone who wishes to realise such an idea. I cherish
the conviction that it would benefit many peo]:)le. And why
should such an undertaking not pay quite as well in other countries
as it does everywhere in Germany, Switzerland and Austria ? An
old villa-garden within the precincts of a town would lend itself
exactly to the purpose. It must lie near enough to the centre
to be reached without any serious loss of time, so that those
employed in reading, writing or other mental labour could spend
half the dav air-and-sun-bathing, at the same time pursuing
tlu'ir \'ocations if they were so disposed, instead of j^erspiring
in stuffy rooms in incommodious clothes.

An excellent air-bath was opened last summer in Frankfurt-am-
Main. It is conveniently situated, being on the borders of the
town proper, and it cost onl}- about £400 to erect. This air-bath
consists of an old garden, surrounded by a high wall, built of
jilanks, the side opposite dwelling-houses being further heightened
by a tall canvas screen. The entrance fee is 30 pfenning. A hand-
some restaurant, large halls for undressing, appliances for bathing
and shower-baths, arbours where meals can be eaten, all kinds
of gymnastic apparatus and sporting requisites, couches and
hammocks, tables and benches are all to be found there. In the
centre is a large grass lawn encircled by a running track. One
part of the garden has been preserved in its original state, being
l>]anted with trees, fruit-bearing trees and bushes. Here tables
and chairs are also provided for those who wish to keep in the
shade (in very hot weather an air-bath in the shade is as healthy
as it is pleasant). A special portion of the grounds laid out in a
similar wav is reserved ff>r ladies.

CHAPTER IX.

FRESH-AIR SCHOOLS.

Experiments by the London County Council and in the United

States— The Vitiated Atmosphere of School Rooms - Fresh-Air

Schools should be used for Healthy as well as Ailing Children.

TN Danish and German medical papers, as well as in the daily
Press of those countries, the so-called "forest schools" of
Charlottenburg — a suburb of Berlin — are frequently mentioned.
Here in summer the children receive instruction in the open air,
and as the results have been good, similar schools have been erected
near other large German towns.

A deputation from London which last year visited Berlin
found the sj^stem so worthy of imitation that it caused to be
opened last autumn a "forest school" for one hundred children
in the south of London. As this open-air school also gave highly
favourable results, it has been decided to establish such schools
around London wherever the country is favourable to the purpose.

A parallel to this is the " fresh- air school " which has now been
open a few months in the American town of Providence, R.L
A correspondent of the New York World, of February 8th, 1908,
gives a detailed illustrated description of it. The school authorities
are enthusiastic at the brilliant results obtained in so short a
time, the change in the appearance and sjiirit of the children being
very striking.

In spite of the hard winter, all the windows of the class-rooms
were kept wide open. In the middle of every room was a big stove,
but even when these stoves were heated the temperature never
exceeded 50 to 55° Fahr., the children, however, being allowed
to keep on their great coats and being further provided with light
foot-bags. By this method, the main desideratum, fresh air, was
fully attained,

In the so-called " ventilated " communal scliools of Coj^en-
hagen the air is scarcely renewed oftcner tliaii three or four times
every hour. Whilst this is better than no x'cntilation, it is not
sufficient to ])re\H'nt the had and stinkinj,^ air hciiif; inlialed
by the children l)efore it can hnd its way out to the small suck-
ing air " ventilators" in the farther corners of the room. In the
j)rivatc schools conducted in ordinarv dwelling-houses things are
much worse, there
being, as a rule, no
ventilation apparatus
of any kind. For this
very reason I was
obliged to take my
son out of his school,
and give him instruc-
tion at home, where
he could always have
the window wide open,
and thus be free from
the head-ache with
which he regularly
suffered during the
last hours of school
entireh' owing to
polluted air in the
rooms.

.r<^

■ . ■ ■■■-:mie- ^<wi>» -r ....^jf^

The Author instructing Teachers.

On sunny spring or
autumn days I had
often passed the school

and found all the windows closed, also those of the hall used
for gymnastics, while I myself had been sitting completely
undressed for three to four hours in the forest, reading or
WTiting. When I opened the outer door to the hall of the school an
offensive stench of j^ollutcd air met me and drove me away from the
premises ; and it will be understood that I pitied my poor boy.

As far as they go, the Enghsh and German fresh-air schools
referred to are quite excellent, but they have one defect in common,
in that onl\- the weakest and sickliest children get admission to
these improved conditions. In the American school at Providence
most of the children were suffering from incipient consumption.

When it is known that most of the sickness among school
children is caused by the poisonous air they breathe, it becomes
almost incomprehensible that not more interest is taken in these

The Author instructing Teachers in his System.

simple means of saving from attack those children who are still
immune. Everybody would rather be troubled to prevent a disease
than to cure it.

All hygienic authorities seem to be alike. When people are
ill due concern is taken in their health, just as society only
manifests interest in the morals of individuals when they have
b(;come criminals. Most European cities are provided with
excellent hospitals, maintained at great cost by the community

CHAPTER X.

THE CULTIVATION OF GYMNASTICS.

The present Awakening "Rational Scientific Gymnastics" -
Meaning of the Term What the Greeks Taught Athletic
Enthusiasm in Germany, Switzerland, and Great Britain The
Ideal Man - What Children should be Taught: The Habit of
Caring for their Bodies.

ly /TEN are not yet so far achanrcd m ihr |)ro\incc ol i)liysical
culture- as to haw entirely freed themselves from tlu'
nightmare of tlie niitklle ages. The Renaissance can only l)e
comjKired, in this resi)ect, to an luiseasonable awakening, a
yawning, a rubbiirg of the eyes, and a sort of turning o\'er on tlie
other side, after which the sluni])er continued until at last man
began to thoroughly arouse himself in the year 1800. The
summons to awak(> came from men like Basedow. (Juthsmuth,
Jahn, Nachtigall and I.ing. The time of our present flourishing
period of iih\-sical culture is consequently scarcely more than
100 years old, whereas men of the previous period of bod\-
culture had the benetit of more than a thousand years' ex-
perience. Taking this into consideration, we can excuse our-
selves for not having obtained quite so good a result as the
ancients. If, as is now ajijiarcnt, our official leaders (unworthy
successors to our old generals) show an inclination to sit down
and rest on the laurels won by the above-mentioned chiefs, or
even to retrogress, the time is come to send lortli a cry of distress
so much the louder, because the future of the race is at stake.

Just now there is a good deal of misunderstanding and misuse
of the term " rational scientific gymnastics." Bodily exercise
is rational onl\- when it is carried out in a manni'r suitable to the
required purpose. The inds wliicli we stri\'e to attain may be
very different, antl in each case may be good and noble in their
object, such as a good digestion, a good carriage, general health,
the prevention of disease, cure of sickness, corporal dexterity,
mental and moral attributes, and so forth. How far a sj'stem ol

ph}-sical exercise is or is not rational depends entirely as to how
and where it is applied. In itself no system is rational ; by
application, however. man\- kinds of exercises may come near to
being so.

I call those gj-mnastics scientific in which we make use of
science for the purpose of producing a good result in as many
directions as possible. We must not, however, be one-sided and
respect only those claims set up by aesthetics. Much more, or
at least as important, are the claims of physiology, hygiene, ethics
and education.

Finally, to come to the word itself, "gymnastics" signifies
the art of cultivating the naked body. If more clothes than are
absolutelv necessary be worn while taking exercise then the
word gvmnastics ceases to be applicable. Indeed, every form
of bodily exercise which is carried on in closed rooms and in
clothes is in direct contradiction to the actual demands of the
above-mentioned sciences, and at best can only be but an
insufficient substitute for really rational gymnastics.

The ancient Greeks appear to have attained the ideal of
" rational scientific gymnastics." (I emphasise the word
"ancient" because the modern Greeks appear to have less
understanding of gymnastics than most other nations). Even
if we do not know the particulars of the ancient Greek system
the practical effects stand out clearly to-day. Nowadays, every-
thing that the gymnastic instructors share in their great zeal for
specialising in sport — athletics, acrobatics, g\^mnastics for general
health and for physical development and other special purposes
— was contained in the gymnastics of the ancients, which were
l)erformed in the open air without clothes. As an example,
exercises in suppleness of the body, which certain gymnasium
professors of to-day, lacking judgment, call acrobatics, occupied
an important ])osition in the eyes of the ancient Greeks. These
exercises, in fact, are of exceptional beneiit, because they (i)
afford a perfect control over the body, (2) develop the most
important muscles and organs, (3) require no special apparatus,

and (4) arc very entertaining. The greatest fallacy of which those
responsible are gnilt\- is. however, not to be sought for here, but
more in the fact tliat they only include exercises for the bones
and muscles in thf category of physical gymnastics, while they
regard exercise for the lungs as only an external necessity, and
air, sun and water baths, together with the rubbing down of the
skin, do not. in their opinion, belong to gymnastics at all. As
if Ihr lungs, blood and skin were not quite as important parts of
the bodv as the bones and flesh ! Two different and irrefutable
deductions are to be drawn from this, namelv. that in the first

The Gymnastic Corner of the Air-Bath at Dresden.

jilacc the various modern systems of corporal exercises, each
in itself, are only substitutes for one side of ancient gymnastics ;
and secondly, that, in many cases, their value cannot be compared
as they prosecute entirely different objects. If we seek to
determine, honestly and in a practical manner, which modern
system comes nearest the ideal, we nuist give the prize to that
which shows the best results, both in quality and in quantity.
In the matter of quality, which is concerned with pro-
ducing the healthiest, finest and most efficient men, Northern
could scarcely compete with Central Europe, where everywhere

«7

it is the usual custom to exercise in the numerous
air-bathing institutions (of which, according to the latest accounts,
there are 210 in Germany- and 2c) in Switzerland), all provided
with every possible kind of gymnastic apparatus and requisite
for nearly every kind of sport. As regards quantity, a comparison
is considerably easier. In Sweden voluntary gymnasiums are
practicall\- unknown, and in Deinuark the gymnasiums are
much fewer in proportion to size of the country than in
Germany. A little country like Switzerland was able to muster
at an athletic festival held a short time ago, at Berne, 12,000

School-boys doing the Leg Exercises in "My System."

gymnasts, and they will not rest, so their president \\Tites me,
until every village has its own gymnasium. In England, the
country of out-door sports and ph}-sical endurance, g\-mnasia are
to be found in liberal quantities, and the physical culture move-
ment, thanks to the excellent work of the journal called Health
& Strength, is steadily increasing.

The gymnasiums in Switzerland, including those of the public
schools, are much larger than those usually found in other countries,
conveniently situated, and finished on two or more sides, with
large windows that reach nearl\- from the floor to the roof. They

are generally surrounded b\- large plots of ground, planted with
trees and provided with electric arc lamps, which render open-
air gymnastics possible in the evening. With the Danes
gymnasiums are often attached to schools or dwelling-houses ;
the windows, usually closed, are to be found, in most cases, only
on one side, and are generally small. Incidentally, this is a sign
that the question of cost is of more moment to those responsible
than the hygienic advantages of light and air.

As it is unpleasant and dangerous to practise in the rain with
clothes on, so is it healthy to take my advice and practise
" naked gymnastics" even if it be raining hard; and those who
have tried it and
know, say that a
rain bath is an
exquisite physical en-
joyment. At no air-
bathing resort have
I ever seen gym-
nastics or sports dis-
continued on account
of the rain. I have,
likewise, proved that
the efforts of that
side of public gym-
nastic cultivation,
which should be
directed partly to the preservation of the bodily health of the
scholars, partly to the promotion among our youth of corporal
energy, and awakening them to a sense of moral and physical
virtue, leaves much to be desired, both in quality and quantity
respectiveh^ whether in the town or in the countr\'.

The object of a proper school education in gymnastics should
be to lay the foundations of the future bodily health of the
scholars and to develop their understanding of hygienic principles
But what do the public schools offer pupils in this respect ?

Members of a Berlin Swimming Club
exercising the Author's System.

I maintain that it is the duty of every school to instruct its
pupils in a simple system of home gymnastics, with baths and
lung exercises (according to my or an\- other system), so that
they could contiiuu' it to their benefit all through hfe.

As to apjxiratus, none is needed. The best results can be
achieved without them. And whilst on this point, I should like
to say a word against the fallacious systems that are current.

Do you not think, for instance, it is absurd that young
children, girls as well as boys, should be recommended to perform
daily exercises with dumb-bells, and even more absurd to demand
that the\- shall concentrate their energy and thought (will-power)
on certain muscles and their movements ? And this not only
daring the earlier days, whilst they are learning the exercises,
but afterwards continuously during the whf)le time they are
at the school ? This is really a grave sin against the unfortunate
children, who are already hardly pressed with mental work,
and who — as far as the poorer classes are concerned — do not
even get sufftcient food, rest, sleep and fresh air. Gymnastic
exercises, during which a continuous concentration of certain
mental powers is required, certainly involves a very consider-
able amount of brain-work, which naturally adds to the " w'ear
and tear" of children's constitutions instead of strengthening
them.

There exist only two principal forms of rational physical
training of youth, and these two principal forms do not
counteract but supplement each other.

The practice of out-door games is the one principal wa\- of
improving the physical — and also to a very great extent the moral
— condition of youth. The ideal physical man should be a mobile
animal in which activity and endurance should be the leading
attributes, and these can best be obtained by out-door games, even
if such do not produce a heavy muscular tissue. This latter may,
on the other hand, be produced artificially by dumb-bell exercises,
heavy weight-lifting and different gymnastic apparatus, but in
practical life it must be considered a dead weight, a superfluous.

inconvenient and probably unhealth}^ burden. Another

advantage of out-door games is that these are practically the
onl\- available means in modern comnuinities for the encourage-
ment in youth of such spiritual qualities and virtues as courage,
promptness, presence of mind, resolution, energy, comradeship
and humane feelings towards the weak.

It is a well-known fact that this splendid method of training
by out-door games has prevailed, and does prevail, to a far greater
degree in Great Britain than in any other country. Perhaps,
in some respects, it has been carried too far ; nevertheless, it is
certain in any case that it is these out-door games which have
made Britons the nation which, with the highest degree of energy
and thoroughness, have brought the greatest part of the globe
under their power and influence.

I now come to speak of the second of the two sole methods
under which physical culture should be applied to children. Most
of the nations on the Continent have adopted certain fixed
methods, which are all alike in one respect, namely, that they
are WTong. Great Britain has, however, hitherto maintained a
hesitating position, and is, therefore, still entirely free to choose
the right method.

The kind of indoor gymnastic exercises which it is most
advisable to teach school-children is a simple home-gymnastic
system so devised that the practise of it shall be — so far as it lies
in man's power — a guarantee for the preservation of health and
the prevention of all diseases. The exercises should, therefore,
as far as possible, be chosen with a view to the breathing, the
circulation, the functions of the skin and the organs of the
digestive canal.

A sufficient muscular development will follow as a matter
of course.

This ideal system must be inseparably connected with the
daily water-bath, air-bath and rubbing-exercises, and must not
call for any apparatus but such as is to be found in every home.
This system must be so arranged that it can be practised at any

phxrc and under all the varied circnnistances in which the pupils
nia\-. later on in life, be placed. During school-time the pupils
should not c)nl\- li'arn the exercises, but it should be impressed
upon them that this little system is an indispensable adjunct to
the morning (or evening) toilet, which can be carried out with
advantage just as well by the poorest as by the richest, by weak
persons as by athletes, 1)\- Hie >-oung and b\- llic ol<l. by girls
as well as by boys.

The s\-stem ought not to require more than 15 to 20 minutes
dailv, and each exercise should be carried out the same number
of times throughout one's whole life. The exercises should be
the same for anyone and ever^'one, luit in order to adapt them
to different persons, ages, sexes or degrees of strength, each
exercise should be capable of being performed with varying
degrees of force, so that it may be made either easy or difftcult.

If such a system — mine or another — were generally adopted^
the instruction given in the gymnastic departments of schools
would promote physical development not only during childhood
but in after life as well.

In most other subjects — reading, writing and arithmetic, for
instance — the pupil acquires knowledge of wliicli he can make
daily use in after life. The gymnastic instruction hitherto given,
on the other hand, requires large rooms and hea\-\- or expensive
apparatus which are not readily or daily accessil)le to the pupil
after he has left school.

Public schools, grammar-schools and high-schools, as well as
elementar\- schools would then be in a i^sition to develop in their
pupils, to a much greater extent than is now the case, a sense of
the importance of hygiene and the proper care of the body if
through such a short system of home-gymnastics (combined with
daily water-bath, air-bath and nibbing) they accustomed them
to the comforts of cleanliness and to the proper care of the body.

A scholar who has had a physical education of this sort will
really have brought out of his school experience something that

will be of benefit to him his whole life through ; and such instruc-
tion is the more desirable since the greater part of the physical
and mental work of to-da\^ is carried out under injurious external
conditions.

I am persuaded that the future will see my opinions put into
practice.

CHAPTER XI.

SKIN GYMNASTICS AS A MEANS
OF BEAUTY.

The Skin as an important Health Organ— Its good condition

essential to Good Looks What Skin Massage does— Its Quick

Results.

/^XE of the most essential conditions of })h\-sical beauty is
^ a healthy skin. Even if the stature be not free from fault
and the form and muscles are not so well-developed as could be de-
sired, a naked body with a healthy, golden brown skin as soft as
velvet will be always a thing of beauty, pleasant to the touch and
to the sense of smell ; while an unclean, white-grey skin, with
black spots, red blotches and yellow patches is repulsive to all
healthy minds. Whoever wishes for beauty, man or woman, must
in the first place direct attention to the skin.

Elsewhere I have drawn attention to the fact that the skin
is by most people considered last in an ideal of health and beaut w
It is on account of this general disregard of skin that people stand
in most need of " skin gymnastics."

As will be perceived by readers of my book, I mean by " skin
gymnastics" not only the exposure of the skin to the beneficial
influences of air and wind, light, sun and water, but chiefly a
fundamental and thorough treatment of the whole surface of the
body in a systematical manner by means of my massage exercise.

I certainly do not underrate the great influence of sunlight
on the skin. But this influence cannot be obtained during the
unfavourable time of the year, which, unfortunately, lasts longer
under our part of the heavens. Even in simimer the amount of
sunshine is often little enough, and, besides, we have not alwa\-s
the time to spare for an air-bath at the exact moment when the
sun is shining brightl\-. Massage, on the contrary, can be
exercised with jirotit at any time and anywhere, wherever it is
most convenient. If tliese exercises were to be prosecuted every

da}' for several minutes the skin would then be subjected to the
benefit of continuous treatment, a benefit which cannot be shared
by those people who are content with occasional sun, air or
water-baths, and disregard proper exercise.

These massage exercises have an extraordinarily quick result.
A short time after the appearance of the Danish edition of my
book, " My System," I received many letters from ladies and
gentlemen who were delighted to find that their skins, after a few
weeks, had become as soft as velvet.

A few have inquired, by the way, whether it is not wrong to
stroke the limb outwards, that is away from the heart. My reply

Breslau Board-School Boys exercising "My System":
Various stages of Skin-massage.

is that the rule of massage for the muscles is to stroke from
outwards towards the heart. In " My System " I deal, however,
with skin massage, in which the limbs ought to be rubbed in
both directions, more power being used when stroking inwards
towards the heart.

There are many different toilet soaps advertised as affording
an exceptional means of cleanliness and of beautifying the skin,

but in my opinion soap in many cases docs the skin more harm
than good. To remove dirt from the hands and feet and face
we are forced to make use of soap, but the dirt that forms on the
body of an ordinary person consists mainly of skin refuse, and
I see no reason why it should be dampened by water mixed with
soap before removal, especially as the soap may remain in the
pores and irritate the skin. According to my experience, this
refuse can be quite as well removed in a dry condition by " curry
combing " — that is, massage. Take notice, for once, how much
skin-refuse collects on the floor-covering after the evening's
rub down. The cold water bath after the morning's gymnastics
I look upon more for refreshment and hardening than for cleansing
purposes.

The Boys massaging their arms, as instructed in " My System."

It has been a great pleasure to me that several medical
authorities in Denmark have adopted my massage system with
enthusiasm (and acknowledgments). My " active rubbing," as
it has been called in medical terms, has been introduced in the
only " Kneijip cure Institute " in Denmark, and many of the
air and light-cure establishments in German}-, Austria and
Switzerland have followed that example.

CHAPTER XII.

WHICH EXERCISE DO I CONSIDER
THE BEST?

The Question frequently Asked— and Answered— All Forms Good for
Specific Purposes— No Single Form that Develops all the Muscles —
Bathing Essential— Hints on the Proper Method of Bathing-
Running and Walking should be Practised by Everybody.

'X^T'HAT kind of sport do I like the best ? Which is the more
advantageous to health, gymnastics or sport ? Perhaps
both ? Or neither the one nor the other ?

Questions like these are frequenth^ hurled at old stagers like
myself, but we are always ready with answers that are no less
numerous than anomalous.

" Cycling is the best and most healthy sport."

" Fencing is, by all means, the most healthy exercise, for it
develops both the muscles of the body and special attribute of
the mind."

" Lawn tennis is the pearl of games and, without question,
the healthiest."

" Wrestling is the best sport and exercise, because it is so
many sided ; " (you can have everything dislocated, from the
great toe to the thumb).

There are so many, each with good points, and each being
claimed by its devotees as " the best."

I read a long article by a foreign physician who sought to
prove that riding was the only sport that developed the entire
muscular system of the human body in the most complete and
efficient manner, besides being the healthiest, and it was,
therefore, to be recommended above all forms of exercise. And
a Danish baron said much the same to me a few years ago.

I quote the baron, not because I am in any doubt whether
the majority of so-called " passionate " lovers of sport are of

the same mind, but rather because he is the only man to whom
I ever opened my mind on the subject.

" Do you ride, Herr Lieutenant ? "

" No, Herr Baron. I have, of course, gone through the riding
school, have attended the manoeuvres mounted, and have ridden
over the plains of South America, but when I now wish to enjoy
my leisure to the betterment of my bocU* I find I have neither
time nor money for riding."

" E.xtraordinary ! because riding is the very best sport that
exists for develoj:)ing the muscles."

" Yes, there I must agree with the Herr Baron. Riding is an
especially beneficial sport — for the horse : and as his body receives
an entirely different rational treatment both before and after the
exercise, the horse, in contrast to the rider, becomes da\' bv day
more active, strong and enduring. Besides, it is such a noble
sport "

" Very good ; but what form of exercise or sport do you
consider the healthiest ? " I hear the impatient reader ask. This
depends so much on circumstances that it would be jumping to
conclusions to gi\-e an unreserved opinion that this or that sport
was the healthiest or best. No one is justified in selecting such
distinguished branches of sport as rowing or acrobatics as pre-
eminently healthy, lor the simple reason that there are people
who impair their health by over-training in them, or they go in
for a course of gymnastics in badly ventilated g}-mnasiums hlled
with dust and bacilli. In the same respect, swinnihng, which
so many with a certain show of reason, consider the healthiest
sport, is often prosecuted in a manner that borders on madness.
During a swimming contest I found several participants who
intended to compete in several races, standing still during the
intervals in their wet outfits, hunched together and trembling
with cold like aspen leaves. I have never seen an}- of those
gentlemen since, so must conclude that they have all died. If a
swimmer is coniix-'ting in se\eral e\-ents at a fete, and the
weather is none too warm, he should eitlier bring a dry outfit

98
for each race, or else he ought after swimming (not taking part
in the race immediately following) to take off his outfit, wring
it out. (lr\- himself and put on his ordinary clothes, only resuming
his damp swimming dress when he is about to re-enter the water.
Advantages, both in a hygienic and in a sporting sense, are to
be obtained from such precautions as this, for a body trembling
with cold can scarcely establish a record.

If a general opinion is wanted on the value of different forms
of exercise, it is safest to say, " So long as a sport or exercise is
jirosecuted according to the rules of its hygiene, in the right way,
at the right time and in the right place, it will be healthy and good ;
otherwise, it will only tend more to do harm than good." I
said purposely the rules of its hygiene, and not of hygiene.
Hygiene in general prohibits one to remain more than lo to 20
minutes in the water, and restricts running exercise to a few
minutes, whereas long-distance swimming or running can be,
indeed, advantageous to the health and the development of the
runner or swimmer, if only the special demands of its hygiene be
respected.

He who raises the question as to which exercise he ought to
choose, must be prepared for the counter-question, " What object
has he in view ?"

Does he wish for health and fine body, with every possible
physical attribute ? Or a noble and valuable array of medals
and goblets ? Or, rather, both these things at once ? This is not
impossible, and is, besides, praiseworthy. This, however, is my
aim : a healthy body with good physical attributes, the possession
of which is a treasure that cannot be taken away.

It may be said, at the outset, that such a good result is not
to be obtained by the practise of any single branch of exercise
or sport. There exists no single sport that develops all the
combined muscles and organs, to say nothing of creating a
harmonious and uniform development ; but the result may be
obtained from even a small measure of general gymnastics in
the open air which will give to the lungs expansion and endurance,
will renew and cleanse the blood, invigorate and harden the skin.

An aged air, sun and
water-bather.

9Q
What exercise or sport or which
kind of gymnastics one should adopt
often depends on circumstances and
conditions pecuhar to the individual.
Therefore, it is advisable, when oppor-
tunit}- (;ffcrs, to choose that exercise or
sport that will most quickly effect
those deficiencies or infirmities under
which the physique of the individual
is labouring. One should seek occa-
sion to have oneself examined, and
should ask for the advice of more ex-
perienced and more cultivated men.
I lay down as an indispensable part of every form of exercise

the cultivation of the skin by bathing. The practice of ph\-sical

exercises always produces perspiration ; and it is healthy to

sweat, at least once a day. Not the least benefit of it is that the

pores of the skin by this means are kept open and the body freed,

in a manner, from the mass of poisonous matter within.

It is only to be expected that a German j^rofessor should make

the discovery that several blood corpuscles are carried awa\- with

every drop of sweat, and that, according

to him, every corporal exertion,

with the exception of swimming, is

harmful because the latter sport does

not induce perspiration. The pro-
fessor, by his dictum, has endeavoured

to destroy every good blessing that we

owe to the athletic practices of the old

Greeks, to the robust Scandinavians

and the energetic English of the present

day. Indeed, according to his view of the

matter, all labour in the fields, on the sea,

or in factories (" by the sweat of his brow

shall man eat his bread ") is liarni fill. The Author lecturing.

lOO

It is, of course, an uncontested fact, borne out bv the holder
of the American world's record in swimming, that it is impossible
at this sport to perspire in the slightest degree ; but, nevertheless,
the professor's assertion is senseless. Now, blood-letting is often
beneficial. Relief follows the exchange of matter, whereby health
is increased. In earlier times blood was drawn to an excessive
degree, and yet there were many gluttons to whom it did good.
But it is as well to note that at least a thousand times more blood
corpuscles must be lost by a single blood-letting or a bleeding at
the nose than could possibly be lost by sweating for a hundred
years.

The Swimming-bath for women at an Air bath near Dresden.

But sweating is of no benefit if left to dry on the body instead
of being washed off in the bath. Should there be, for the moment,
no opportunity of having a bath, care must be taken to keep
moving about in order to prevent a cessation of the state of
perspiration until a bath can be reached or until a dry rub down
can be effected. How many thousands of soldiers have contracted
fatal illnesses simply because they offended against this rule ? It
used to happen, at least in early times, that soldiers were forced
to go thrmigh arduous and sweat-producing drill and field exercises.

lOI

and then were obliged to stand still for lengthened periods, often
in the cold and wet, or in the shade in summer, while theoretical
instruction or the like was meted out to them. If they only had had
a small towel in the knapsack and could they have been spared
a few minutes to rub themselves down, or perhaps just enough
time to pass the towel under their shirt and rub their chests
and backs, many lives would have been saved.

Even to-day many peoj^Ie hug the old superstition that it
is dangerous to take a bath while in a state of perspiration. One
should first, ran the old dictum, dressed or undressed, sit down
and wait until cool. I do not know which of these two practices
is the more dangerous ; both have caused the death of hundreds of
persons. Who does not know the type of worthy citizen who
emerges from the dressing-room leisurely, sticks his big toe into the
water, walks up and down, then descends a few steps leading to
the water, scoops up a handful and moistens his chest with it,
and then returns to mount the board ? At last the preliminaries
are over, the cooling down is effected, and the man, his skin all
" goose-flesh," enters the water. The intelhgent, sensible, smart
athletic man goes to work in an entirely different manner. If not
sweating when approaching the bath, he runs the last part of the
way in order to encourage perspiration and get well heated.
Unrobing follows, slowly enough to allow the heart to quiet itself,
and then with his body covered uith i)earl-lJke ropes of sweat
he plunges in head foremost, eager to experience the dehghtful
sensation of cooling under the water.

Here are a few hints as to water-bathing : Ne\er take a cold
bath unless you are thoroughly warm ; the more one perspires
the colder the water may be, and therefore the greater is the enjoy-
ment of it. But if the bather is cold and cannot, for some reason
or other, warm himself, then the water must be heated.

All of us, that is we who rail ourselves athletic men, ought to
consider it our responsible duty to teach the great mass of the
public b\- degrees how to live sensibly and healthily, and to dis-
courage their excessive imprudence and pitiful self-indulgence.

I02

And, further, we ought to strive more earnestly until athletics
of some kind are common to the whole people. All }'oung men
ought to practise running and walking : then they would look
forward to their daily labours as a pleasure, a sport ; all young
women and girls should go in for gj^mnastics, which would
serve to make their future maternal functions merely a healthy
diversion.

CHAPTER XIII.

WHY WE SHOULD RUN.

Running the most Beneficial Form of Exercise— Do not be afraid
of " Puffing"— How the Author kept "Fit" by Running The
Utility of Good Running Powers This Exercise conducive to
General Physical Development -Another Lesson from the Greeks.

T^HAT running is a most beneficial form of exercise is unques-
tionable, but if one be asked to name the reasons why
running is to be commended, one linds it difficult to state them.
Therefore I will rely on my personal experience, and at the
beginning name the chief reasons that induced me to take up
running.

An old proverb says, " Sickness is lord of us all." This often
mis-used quotation did not, certainly, originate from a Christian,
and yet it is used by a number of people to excuse and cover up
their carelessness and want of thought. I do not believe that
God sends sickness to man as a punishment for sins committed,
but, rather, because we do not respect our bodies, made in His
own image, and affect to despise sunshine, fresh-air and ph}-sical
exercise. He who declares that he has no time to exercise his
body will be compelled to make time, sooner or later, when he
falls ill. As iron rusts when it is not used, so the body pines away
if it be deprived of energetic exercise. A man who is alwa^-s
prevented by so many " important " things from taking proper
care of his health is like a workman who does not take the trouble
to keep his tools in order.

I know of no better means of fortifying and jireserving the
health than running exercises. There are, of course, other
movements, such as gymnastics, that help to develop the muscles ;
but the chief condition of health is proper exercise for the heart
and lungs, and energetic advancement of the powers of endurance.

If peo})le would only consider how much healthy sustenance
to the blood is to be obtained from fresh air, they would use any

103

I04

time that was at their disposal to breathe into their lungs as much
as possible of this invaluable element.

There is a general belief that when anybody after running
gasps loudh- and deeply for breath, that it is a sign of weakness
and " shortness of wind." Exactly the opposite. The more one
puffs like a steam engine so much the better is the power of his
lungs. Running is better for the heart than bar exercise, wrestling,
dumb-bells, or the like, because these are not seldom the cause
of heart -pressure, induced by having to "hold the breath"
occasionally. There is no need for anxiety if after running the
heart beats loudlv, so long as the beat is regular.

The Author and his son lb taking their , morning run.

The simplest way of inducing perspiration is to run a short
distance. One should not neglect the necessity of sweating freely
every day, and if there is no opportunity during business hours,
a short running bout should be undertaken daily, followed by a
cold bath and energetic massage. This will harden the skin and
render the body almost immune from catching cold and infectious
diseases. With the sweat all unhealthy matter and all germs
of sickness will be exuded in a natural manner from the organism,
reducing as well all superfluous and unhealthy fat. Whereas
it is considered by many to be a sign of physical weakness to burst

I05

easily into a jxTspiration, it is rather a sign of a healthy, well-
kept skin.

Loss of ajipctite is a sign of a weak stomach and stoppage of
the bowels ; it will be a siiri)rise to many to find how soon their
internal organs get into regular working order if only dail\- running
exercise be taken.

Running bouts can be porsislcd all the year through - in
frost or heat, in snow nv sunshiiu'. ewrywhere, ex'en in the
street. Hut if anxone were to tr\- the English " quick step" in
Denmark he would doubtless be looked upon as mad. The
only necessary apparatus — the legs— are always ready for use,
and the thicker the ai)j)arcl, the heavier the boots, the sooner
will the runner find himself in a perspiration.

To those who excuse themselves that they have no time nor
opportunity for running, especially at the season of the \car when
the days are short and tlie roads slippery, I will relate how I
managed it, although it would not appear that I could possibly
have found the necessary time. During the whole of the da\' I
was engaged in mental laboiu", right in the centre of the capital,
and my home lay in the furthest outskirts. So soon as the ofiftce
was shut in the evening I put my collar and tie in my pocket in
order not to confine my neck, which swelled when I was running,
turned up my coat collar, took my cap in my hand, and started
running along the borders of the lakes through the residential
quarter, to my residence. Arri\-ed here, I undressed myself, all
drij)ping with perspiration, jvnnpcd into a small tub, and jioured
the contents of a jug of water over myself, after which 1 dried
and rubbed myself vigorously and then put on fresh clothes. It
is to be understood that my under-clothing was ready to hand.
After my evening meal I could sit down with a good conscience
to reading and writing — for had I not had mv daily exercise ?
The run, batli and change of clothing took nir three-quarters
of an hour. It 1 had gone by the electric cars it would have taken
forty minutes of my time to reach home, and I should besides
have been twopence the poorer.

io6

As a child I often suffered from headache, stomach-ache,
feverish colds, etc., and even from chlorosis. But since I under-
took my daily running exercise I have never had anything the
matter with me. One afternoon, some four or five years ago,
during a very bad influenza epidemic, I felt the symptoms of
the sickness ; it then occurred to me to repel the attack by
undertaking a long bout of sweating, and I was completely
successful.

Regular running exercise is not of use only to health. If a
man can run swiftly and for a length of time he can be of great
service to many people and to himself. As a boy and young man
I have many a time, when it was a question of urgency, taken
messages and undertaken important commissions. The satisfac-
tion is worth having of being able to perambulate at night the
most distant quarters of a large town with the consciousness that
no single ruffian who may have attacked you can possibly escape,
and that, in the event of a gang putting in an appearance, a good
runner can out-distance them at any time.

In Denmark it is said our police arc, as a rule, too fat and
clumsy. I went one evening with an American student through
Copenhagen, and as we came to a point where the street is very
narrow we found the passage nearly blocked by the enormous
stomach of the policeman on duty.

My companion stopped and stared in amazement at this
phenomenon, up till then absolutely strange to him. As a kind
of explanation of his surprise he straightway told me that the
police at his home had to prove their capability for sprinting
and distance running, and had to keep in practice constantly.

Racing provides no mean pleasure, especially when one has
overcome his opponent. Those who have never tried this can
have scarcely any idea of the sensations of joy in life and the
intoxication of victory that stream through the soul when one has
after a long struggle had sufficient strength and swiftness to
overcome his opponent in a race.

I07

I must not neglect to draw attention to the fa\'ourable in-
fluence that running has, above all other physical exercises, on the
harmonious develoj)mcnt of the bod}'. It is a great mistake to
suppose that only the legs benefit by it or grow exceptionally
bulky. Thin and weak legs naturally become more muscular
but thick legs become slender; by "legs" I mean reall}^ the
calves of the leg. The thickest legs are not, by any means, the
most powerful and capable of endurance. An Arab steed is, in
this respect, obviously superior to a hippopotamus.

The most important thing in running exercise is its influence
on the build of the body. To the man who is possessed of a deep
and regular respiratory action, this sport comes most naturali\-
and sim])ly, and it is the best means of expanding the chest and
making the shoulders broader. Not in vain was it that the old
Greeks regarded running as the most efflcient of all their methods
for rearing their robust, handsome men. Even at the present
day the antique masculine type, with its broad shoulders, strong
hips and finely formed limbs, serves as the ideal. Exceptionally
powerful and muscular, but at the same time beautifully pro-
portioned, full of vivacity and power of endurance, are the figures
of their heroes which classic artists have handed down to us.

CHAPTER XIV.

HOW WE SHOULD RUN.

What Running Is— Proper Position of the Body — How to Breathe
— What to do with the Hands and Arms and Legs— The impor-
tance of Attire when Running — Summary of Rules to be observed.

T3UNNING consists of a series of springs made by one foot at
a time, each foot, of course, acting alternately. Certain

moments exist when the body remains without support in the
air, and it is in this circumstance that running differs from
walking ; during the latter exercise either the toes of one foot
or the heel of the other is always in contact with the ground. To
define " running " as only a quick, forward-going movement or
walk is, therefore, incorrect ; one can run without moving from
the spot, but to walk ^'ou must progress.

While running the position of the bod}^ should be as follows :
The head must be bent a trifle backwards, the mouth firmly closed.
Breathing should only be maintained through the nostrils, a matter
somewhat difficult, ]:)erhaps, to the beginner, but it is better to
halt and recover the breath than to continue to run with the
mouth open. Breathing through the mouth allows dust and
other minute particles, which would otherwise be arrested bv the
mucous membrane of the nose, to go directly to the lungs,
the mouth becomes rapidly dry and thirst ensues ; further, the
cold air drawn between the teeth is liable to cause toothache,
apart from the fact that a breathless runner, panting with open
mouth, is a rather unsightly object. The custom of inhaling
through the nose and exhaling by the mouth, so often recommended,
is very wrong ; particularly when the temperature is low, when
cold air is being continually drawn through the nose, and the mucous
membrane gets no chance of being warmed again by exhalations
from the lungs, this can, if coutinued, l)ecom.c very unpleasant
and even injurious.

log

The hands should be clenched, arms stretched or slightly bent,
swinging in response to the action of the legs ; the shoulders
should be thrust conveniently back and the chest expanded, so that
the respiratory muscles can act at full strength. The old military
maxim, " stomach in," is not to be recommended. To the con-
trary, the stomach must be allowed to expand naturally, without
being confined by an\' belt or loin cloth — frequent causes of
" stitch " in the side. The u])j)er part of the body should be bent
somewhat forward, but not enough to cause any bowing of the
back. The latter must, to the contrary, be kept stretched and
somewhat hollow. Above all, the whole of the upper ))art of the
body should be kept as still as possible, that is, it should not be
allowed to have any swaying or jerking movement.

The legs, when running, must always be kept bent at an angle'
var3ang more or less in degree. Throwing the legs forward or
high in the air, or stretching them out behind is decidedl}' a waste
of strength. Only the ball of the foot and toes should touch the
ground. It is a great mistake to run on the whole sole of the foot ;
tlat-footedness being caused thereby, the continual shock, occasioned
b\' the action of the heels striking the ground, shaking the body
violently and injuring many important organs. The result of
running on the balls of the feet is that the calf-muscles are power-
fully stretched and properly developed, giving the calf a long,
slim, classic shape. It is, moreover, very important to thrust
oneself forward with the toes and ball of the foot from behind,
rather than allow the feet to stride and glide over the ground. This
action has a further advantage in that it enables the runner to
lean more forward, a much easier method of going, especially
against tlie wind or up hill. When racing, short steps should be
taken by beginners, as the instep of the novice is usualh- not
strong enough to prevent the heel from coming in contact with
the ground.

As regard attire, special attention must be paid to foot-wear,
as the foot nuist always be the chief object of careful attention.
The feet of several ])co})le are, in consequence of the modern

narrow-pointed style of foot-gear, pressed together in a fashion
not one whit less ridiculous than are those of Chinese ladies,
although by us the feet are compressed in the reverse direction.
The great toe is completely forced from its natural place in that
it is squeezed obliquely towards the other toes, in spite of the fact
that it is on this toe that we are directly dependent for the
necessary power and elasticity when thrusting ourselves forward.
Besides this, the wearing of narrow-pointed shoes when running
causes insupportable agony to the ball of the foot, a result of
sharp pressure when striking the ground, the shock of which would
otherwise be borne by the whole sole and heel. As it is, however,
very difficult to convince shoe-makers of the expediency of
altering the shape of their lasts, some other means must be
found to furnish ourselves with suitable and comfortable foot-wear.
Spiked shoes are, of course, the proper thing for running tracks ;
these, however, are not practicable when it is a case of going into
the country just for the sake of devoting oneself to a little quiet
practice in this sport. It is best for a beginner to run in laced
boots ; later, when the ankles have acquired the necessary rigidity,
lighter shoes may be used. Too thin soles only serve to render the
feet sensitive, on account of the incessant shock of coming in
sharp contact with the ground. The remainder of one's attire
should be as light and limited as possible. It is especially to be
recommended that nothing tight be worn round the throat, bod}^
or below the knee.

As regards the length of time which should be devoted to
each run, it depends on how much the legs, lungs and heart
can stand. If careful attention be paid from the first that the
above-mentioned parts are not overstrained, the runner will soon
be astonished at his progress. The longer the sport is continued
the greater will be the benefit and pleasure derived from it, even
when practising, however trivial it may originally have appeared
to be.

Without doubt, running practice, carried out in a proper manner,
is the most useful and beneficial of all sporting exercises, perhaps

Ill

because it is, like swimming, the most natural ; the lungs are
greatly strengthened and are rendered fit to stand the strain of
severe and continued exertion ; moreover, any superfluous fat
is more quickly and naturally removed by this than by any other
means. The practical English have long perceived this, for they
have made running exercise play an important part in the training
for every other kind of popular sport. Besides, it is essential
and, so to speak, self-evident that one should at first learn to get
about quickly without exterior help before relying on the aid of
horses, bicycles, automobiles, etc.

In conclusion, I will set forth the following as the chief rules
to lic observed :

Never run in inijnirc air, dust or smoke ; seek the outside of
the town, and run in that direction whence the wind blows.

Never exhaust the lungs by running too fast or too far, so that
breathing through the nostrils is insui^cicnt to inflate them.

Never run longer than your calf-muscles will permit.

Stop immediately you become aware that you have a heart.

Stop so soon as you get " stitch" in the side.

Try to promote a moderate but general perspiration, but do
not remain standing until you are cool.

Wash the whole of your body and massage your skin
immediately on returning from a run.

CHAPTER XV.

THE POOR MAN'S GOUT.

Rheumatism ("the Poor Man's Gout") caused by inefficient

Skin Respiration— Body Rendered "Air Tight" by Clothing—

The Trouble Remedied by Air-Baths and Sensible Garments, or

None at All—Precautions to be Taken.

r^ OUT is expressed in the Danish language as a sort of kimber
room in which a mass of various physical iniirmities are
included. They can be roughly divided into two principal groups :
the kinds of gout that attack the poor man. called rheumatism,
and those that assail the rich. Of the latter — usually derived
from over-eating and drinking, combined with too little exercise
— it is not my purpose to treat here. The gouty ailments that
affect the workman, to the contrary, are mainly due to severe
physical labour in unfavourable conditions. It is sad enough,
that part of these inconveniences cannot be permanently remedied.
Fortunately, however, the most frequent causes of rheumatism
can be avoided, and instead of creating expense the process will
afford material gain. I mean to say that rheumatism often
arises from neglect or improper treatment of the skin. B}'
wearing too many clothes because it is thought that the skin
should be protected and is tender, it so happens that it is
really weakened and ruined.

Opinions are united on one point ; if we cease to breathe, we
die. The very worst thing that can happen from a health point
of view is the neglect of regular respiration. Truth is that most
people have half forgotten this, and in it lies the foundation of a
multitude of physical and mental troubles. The majority of
people scarcely know that the act of breathing should not be
performed merely by the lungs, but by the skin of the entire body.
If then the body is covered with four to seven layers of clothing,
rendered air-tight by fatty exudations, it is plain that the
important resj)iratory function f)f the skin will be completely

113

suffocated, and licaltli and lia[)i)iiK'Ss begin their downward
])ath.

I would like to make this j)roi)osal, that all who are compelled
to work in the oj)en-air — bricklayers, builders, carpenters, plasterers,
navvies, gardeners, workers in the fields, fishermen and marines —
should wear while at work in warm weather only linen trousers
either rolled up to the knee or cut off above the knee, a straw
hat or a white cap, wooden sabots or leather shoes. This will
have the immediate advantage (of disadvantages I will treat
subsequently) of sa\'ing money. The following articles will be
done away with when purcliasing working apparel : the thick
woollen jersey or undervest, drawers, stockings, and also the
smock frock, while the linen shirt and outer vest will be saved
nuicli wear and tear, because these will hang during working hours
with the jacket, and need only be put on during meal-times or in
going to and from work. The same can be said of the trousers,
if during work only short knickers are worn. Further, if long linen
trousers are worn, they can be rolled up during work and let down
again when evening comes, so that there will 1ie no need to wear
ordinary trousers.

It is, of course, understood that in certain kinds of labour
leather protections must be provided for the naked body, to the
use of which workmen will l^ecome specially accustomed.

A second general saving of direct benefit will be in the
matter of drink. Working partiallv clothed, the skin will be
able to perform its regular and })roper functions, with the
result that the workman will not feel oppressed even when the
weather is warm, and he will not suffer from thirst. He who
works in thick woollen underclothing, with several thicknesses
of clothing laid upon that, will suffer either from an insupportable
feeling of oppression or — if the ]iores are not quite blocked —
will perspire most terriblw In eitluT case he will suffer from a
burning thirst, accompanied, of course, by a constant craving
to quench it. If he seeks to quench it b\- drinking beer it will
{■jrow ])rett\- (-ostl\-, espec-iall\- on a long warm day. and it is well

114

known that beer only serves to increase the accunuilation of
phlegm in the throat which provokes the first thirst.

The worst of it is that when a workman, bathed in perspiration,
sits down to eat without first taking a bath or thoroughly rubbing
himself dry — to do which he has neither time nor opportunity —
sooner or later he must fall a victim to rheumatism. The
ancient Greeks were so healthy and so well formed, not because
they persevered in gymnastics and athletic exercises — we do that
to-day — but because they carried out their physical labours
without clothes.

The Nature doctor, Arnold Rikli, who died at an advanced
age only a short time ago, in the year 1856, made the discovery
that it was possible to cure a whole series of illnesses by causing
the patients to stand up and walk about naked in the open air
and in the sun. During the years that have lapsed since then
a number of people have been won back to health at his
atmospherical-cure establishment at Veldes in Oberkrain, Austria.
However, it was only in his later years that he had the satisfaction
of perceiving men of science recognise that light and air-baths
must be reckoned with when considering the best means of curing
sickness and maintaining health.

If I could only induce those people who work in the open air
to throw off the major portion of clothing they would at least
for half the year be virtually taking air and light baths for several
hours together. This would improve their health and invigorate
their bodies, and tlieir labours would not prove nearly so fatiguing.
The\' would also save money that might be otherwise spent in
medicine, and even if they were members of a sick club, they would
earn more money by sticking to work than by being obliged to
lie upon a bed of sickness.

If any kind of salt be rubbed into the skin, the warmth excited
there will drive away temporary attacks of rheumatism ; but
as the seat of the mischief is still ])rcsent, another comes, and
every subsequent attack is more difficult to repulse. The sun,
however, can drive away the temporary attack as well, and, what

115

is of most importance, regular air and liglit-baths — that is,
exposure to the stiii — will harden thr skin and tlnis hel]itr) prevent
future attacks. iMu-tlicrmorc, the sun and the wind will cleanse
the millions of skin ])ores, thus restoring to over-worked man
the lost power of breathing through these millions of mouths.
Besides, the bodies of workmen, after a short time in the sun,
will be of a beautiful bronze colour ; and will look as if they wore
brown jackets.

So much for immediati' adx'antages. Now for disad\-antages.
These exist either in the imagination or can be regarded as only
temporary, by which I mean they will disappear within a week.
The worst thing that could happen, as far as I can judge, is that
a policeman, from a mistaken sense of duty, should take it into
his head to arrest, say, an air-l)athing road mender.

There is also the suggestion that in the above circumstances
the body would not be protected from the dirt and dust that
otherwise clings to the clothing. This dirt is easily removed by
the hand as soon as it is on, that is, if there be no time to wash until
arriving home in the evening. And even if the dirt were allowed
to remain, it is not a lumdredth j)art as injurious as the poisonous
outpourings of the skin congealing under thick, sweat-saturated
woollen vests, to be again absorbed by the body, doing incalculable
harm to the blood and internal organs. In like manner one is,
apparenth'. better jirotectcxl from cuts and S(-ratclu'S b\- the
clothes. But a fresh cut is far less likely to inflame when exposed
to the sun than when wrajijxHl up in a dirty microbe-laden piece
of cloth. It is a well-known fact that wounds on healthy-blooded
people heal very quickly, and, without doubt, the air-bath is the
best means of ensuring good blood. Above all, a tender and
irritable skin will become pliable and tdastic, as well as less
susceptilile to the cold or rough handling.

It is to be recommended that beginners who are not exceptionally
strong should advance graduall\' : for instance, on the first day
only expose oneself to ihc sun lor half-an-hour. and then, by
degrees, for longer periods until it will be safe to work the whole

ii6

day through attired as I lia\-e suggested. Ordinary care in this
respect will prevent the one concerned from being troubled by
blisters or being kept awake at night by an itching skin which,
otherwise, would be the most likely experience of the first week.
When the old skin has peeled off, the new skin will be found able
to bear any amount of exposure.

The most foolish thing to do, during the period of transition,
is to divest oneself of one's woollen vest and yet retain the shirt.
It is easier to catch cold when clad only in a shirt than when quite
naked ; and in the event of perspiration it is much more dangerous
to wear damp linen than damp woollen. Absolutely the best
thing is always to have nothing on, if the weather — that is, the
temperature — will permit of it. The exudations of the skin
evaporate without letting the sweat congeal, and the healing and
invigorating rays of the sun can penetrate without hindrance
into the body. Even in rainy weather, at least in summer, it is
much less dangerous to work naked than clothed.

CHAPTER XVI.

THE HARDENING OF CHILDREN.

Misuse of Cold Water ~ How to arrive at Proper Temperature
The Air-Bath invaluable - The Ridiculous Mode of Dressing Chil-
dren - Superfluous Clothing on the Body and Bare Legs!

'pvR. F1':RD. HUEPPE, Professor of Hygiene at the University
of Prague, has written somewhere or otlicr that )nany
thousand children have been killed by excessive and misunderstood
cold water trcatmcnl. On page 33 (fifth edition) of " My System "
I write expressly : The bath-water for children in the first year
of their life must be of a temperature of 32 down to 25° Reaumur
(sa3% 104 to 95° Fahr.). In the second year the temperature may
be lowered from 25 to if) R. or 89-72° Fahr.. provided the child
be unromnioiih- robust and of a f|nict disposition and the
temperature of .the room is proportionately low — about Oo" Fahr.

In most nurseries, however, the temperature is much higher, and
in that case the child will find the temperature of 68 to 78'' Fahr.
very cold, and will begin to scream through experiencing a nervous
shock. Here, therefore, is a means of measuring how high the
temperature of the bath- water ought to be. If the child does not
seem comfortable in the liath. then the water is too cold and may
be harmful.

But lukewarm and warm baths must be employt'd with all

precaution. A danger is easily run that the child may catch cold

afterwards, for warm and hike-warm water does not cause so

strong a reaction as cold water. It is necessary, therefore,

immediately after the bath to dry the child quickly with a towel,

a-nd then to rub it down all o\fr the wlioK' bodw If the chikl is

bathed in the e\'ening it must lie enveloped m a woollen garment

and well-covered in bed. After half an hour, if the child and the

ordinary bed-clothes are warm, tlu' woollen cox'cring can be taken

away.

117

The Author's sons — lb and Per, when aged
seven and three respectively.

119

If tlu- bathing is done in the
morning or (hiring the course of the
(lay, the chiUl, after being rubbed
down, should be quickly dressed,
and care be taken that it has exer-
cise at once, either b}- jila^ing at
some lively game or by gymnastics.

Adults also when taking a warm
l)ath should lay these precautionarx
measures to heart, not only the
ncrs'ous and elderly, but also the
\()ung and rolnist. But, unfor-
tunatel}-, these precautions are dis-
regarded. So soon as a Russian or

Two little Danish girls trained
according to the Author's System.

(They have never worn boots or stockings;
note their beautiful feet.)

Two Danish peasant boys, 9 and 11

years old, physically developed by

"My System."

Koman bath has been taken, es-
jx-cnalK' in the cold months of the
\ear, or a bath has been enjoyed in
the swimming-hall of an}' institute —
in such places the atmosphere is
nearly always too warm — the leather
should go for a good walk at a quick
pace or should run. Instead of
doing this, many people stand about
in the street or sit in cars and
'buses, and easily take cold.

A cold bath taken dail\-
ing, but for cleanliness and

course, most refresh-
means of hardening
soai), in combination
rubbing down, serve

is. of
as a
oneself a weekly warm bath with
with a dail}' air-bath and a dry
equally well.

As for bathing in ice cold water, it is a kind of sj:)ort to be
recommended only to very robust men, and then only if thev find
actual pleasure in it. The same applies in respect to snow-baths
and sea-baths in winter in the open-air. In regard to these baths
one thing is certain : they are in no wise necessary to health,
and if the immersion does not thoroughly warm one may be very
harmful indeed.

The air-bath is. above all. an
excellent, mild method of harden-
ing that is to be highly recom-
mended for both small and bigger
children. In summer there is
absolutely no need to clothe
them, even when pla3dng in the
open air. In winter they can
take their air-baths in the bed
or dressing-room ; but in that
case care must be taken that
they are always in motion or are
being massaged all the time they
remain undressed. Whilst it

is very good indeed for young children to run about and play
in warm weather and sunshine without clothes, it is, nevertheless,
quite a wrong method of hardening children to allow them to
go about in the cold weather with naked calves, a ]:)ractice which
retards the proper growth of the legs. I consider it ridiculous,
as well as directh' unhealthy, inasmuch as it checks circulation,
for children to go about, as I often see them, with seven
thicknesses of clothing on their bodies and nothing on their
blue, frozen legs.

Two little Danish girls taking
an Air-Bath.

121

I should prefer to see children clad with onU' two thick-
nesses of material ; at best a pair of combinations of porous linen
and an outer garment and blouse to wliich the knickers and
stockings could be buttoned, so that braces were unnecessarv.
My boys go thus clad through the winter, and T am convinced
that this costume is much more comfortable and more hardening
than the se\'en thicknesses of clothing and the naked calves.

A group of little boys doing the Respiratory Exercises
in "My System"

CHAPTER XVII.

CONCERNING LASSITUDE IN SPRING.

The Causes of It— Not an Act of External Nature— Poisons in the

System— In Winter our Organs " Rust "—Exercise, Fresh Air

and Sunlight the Cure.

German joylessness in life is essentially a winter sickness, including
the results of cellar air, and stove poisons in German
living-rooms. Frederick Nietzche.

TN the spring-time complaints are heard from nearly everybody
concerning unpleasant sensations in the body. The complaints
are always the same : lassitude, sleepiness and complete exhaus-
tion. Other symptoms also appear, such as trembling of the
hands as if one were freezing, a dragging of the arms and legs,
pains in the joints, etc.

Such things always come with the spring, is the common
explanation. We are suspicious of the spring-time in its effect
upon our health, a season otherwise extolled from of old by all
nations as the dispenser of new life, for it especially disgusts us
town-folk, preparing its cup of rejoicing with this bitter drop of
wormwood. There must be an element of truth in the matter,
people say, as such a lot of voices join in the cry of complaint.

Might it not be worth while to induce people to ponder over
this phenomenon ? It would soon become clear to them that
this is not an action of external nature as they think, but quite
a natural consequence of several causes working to one end.

During autumn and winter a mass of poisonous matter
collects in our bodies, in consequence of our unhealthy and perverse
ways of living during the dull months. When the cells of our
organism awake to new hfe, with the rest of Nature, in the spring,
they are at once faced with the difficult task of freeing the body
from these poisons. Instead of resting during the dark, dead
time of winter, we go about collecting in our organism foreign
and inimical matter, and then in the spring we have to waste
our strength in order to get rid of it. No wonder, therefore, that

123

the body for a moment refuses to obey the behest of Nature. The
organism that is relaxed and saturated with poison awakens slowly
to reaction. The abnormal work before it cannot be accom-
plished without the accompaniments of pains and lassitude.

And the task of freeing the system from impurities is not limited
to one single organ, but is required of the whole of the physical
organism, so that the feeling of weakness spreads and becomes over-
powering, and a})parently is quite inex})licable. This relaxation,
momentary or limited to certain parts of the body, often accom-
panied by irritability and pain in the muscles after strenuous or
unusual work, is traceable to refuse matter, or combusted slag
exerting a pressure to escape from the tissues.

But quite otherwise is it when the almost overpowering mass
of poison that has been collecting in the body from October to
March has firmly settled in all the saps and tissues. Then the
organism often avails itself of the medium of an acute sickness
with high fever and co])ious perspiration, to free itself from the
poison. Strong constitutions can become sound again almost at
once — or at least after a short time — by this means ; elderly
and feeble individuals sometimes succumb to these feverish
attacks.

If the sufferer possess sufficient moral courage and energy, he
can com])lctcly free himself from this evil, with its often dangerous
results. Freedom can be effected in two different ways : firstly
care must be taken that the poisonous matters do not collect in
large quantities ; and, secondly, one should accustom oneself
" to digest in the spring air."

When I speak of poisons I do not, of course, mean apothecaries'
wares, purchasable in bottles, which the law demands shall be of
special shape and properly labelled, neither do I mean alcohol.
At the present day no one has any doubt that these, taken in large
quantities, are harmful, while in small doses and in some special
cases they can prove very beneficial. To protect oneself against
this kind of poison is not difficult. But it is another matter with
those poisons that the latest scientific experiments have found
to exist even in such prized articles of food as meat and beef tea,

124

or those poisons that are j^rovoked by all manner of residuums
of food in the intestines when the latter are overladen-

There is, of course, the remedy of dieting, luit if one seeks to
avoid the Scylla of intestinal poisons by the sole application of
chewing and saliva methods (see chapter on the Art of Eating)
I scarcely think they will succeed in escaping the Charybdis at the
opposite end of the intestinal passages.

If not too immoderate and strenuous, physical labour accom-
panied by rational gynmastics and careful treatment of the skin
during the winter will free the body from these poisons. If the
organs and glands, whose task it is to neutralise the poisons or
eject them from the body, are originally sound, they will be still
more strengthened by the increased exchange of matter. The body
functions will become intensified and the general condition of health
will improve.

A man may decide for himself, according to his taste or other
circumstances, whether he will employ this or that remedy against
the accumulation of intestinal poisons. Should he be determined
to limit himself to the one, it is, nevertheless, right to inform him
how they both can be used and at the same time how their use
can be exaggerated. The thing is to find a rational middle-way
which will just suit the person concerned.

The fewer corporal exercises that are practised, and the older
one is, so much more attention must be given to what is eaten
and drunk, that is to say, to the proper management of the diet.
But there is scarcely any reason for people with strong constitu-
tions and sound organs to deny themselves the enjoyment provided
by good eating and drinking, especially if they take physical labour,
which is as necessary for the re-establishment of the natural
equilibrium as it is in itself a great pleasure. Our organs, above
all, must not be misused, but to use them not at all is quite as
harmful, for then they begin to " rust.'' It must also not be
forgotten that rational physical exercises — apart from the fact
that they preserve us from intestinal poisoning — develop and
strengthen at the same time all muscles of the body, together
with the heart and lungs, while the chewing method referred to
affects only a small group of muscles round the jaw.

12'

Tainted air is yet more to l)lanK' than lack of exercise for that
" tired fechng " in the sprinj^;. Peoi)le sleej) in stuffy, close rooms,
they journey to and from business in electric cars, the ventilating
valves of which are kept continuously closed, so that the bad
air will not be disturbed by good air. At the office, in shoi)s, they
are inhaling poison all the day long. Thcv take walks in the- most
crowded streets in the fond delusion of supi)l\-ing the lungs with
fresh air, but succeed in filling the })assages only with coal dust
and other harmful matter. The e\x'nings are spent in halls,
theatres, ball-rooms or cafes. In these places the atmos}^here
is alwa}'S horrible. By living in such a way we do not give the
lungs an opportunity of freeing the blood from carbonic acid
poisonous matter. To the contrary, we inhale a whole mass of
other poisons which taint the blood more and more.

The opening of a window or a ventilator can ])rovoke an
otherwise perfectly friendly person to as great a fit of rage as
would the presentation to him of an unexpected bill of taxes.
According to the laws of prevailing cockneyism. it is a veritable
crime to try and force the blessing of fresh air on your neighbours,
while it is the duty and obhgation of the accused one to inhale
unappetising refuse products without grumbling. Unluckilw it
is impossible to ascertain the presence of these dangerous poisons
by sight or sense of touch ; they can only be smelt. If people
would only develop their olfactory powers and would test the
purity of the air every time they step over their thresholds, the
present conditions would not be suffered to exist. The only thing
for those few who will not den\- fresh air to themselves at any
price is in the meantime to avoid the pestilential areas and to
take the trouble of holding their own territories or fresh air.

But first we must free ourselves from the illusion that spring
air is an esi)ecial kind of air that in some mysterious way only
arrives in a certain month. When the sun begins to shine again
on a certain spot which has lain with the rest of Nature in winter
sleep, then it is simply spring in this spot, and so it will remain
as long as it is exposed to the sun's rays. Care should therefore be
taken to find and make use of these places as earl\- in the year
as possible. These will ttMul to shorten the winter season, and

126

the succeeding influences of this dark time of year will be
diminished in effect.

In the same way we must try to make " summer " last as long
as possible into autumn. Last November I passed two afternoons
in an air-bath near Berlin, when I, together with a whole company
— we were all clad only in bathing-drawers — played ball and
performed military exercises. In default of anything better, in
the winter it is of advantage to take air-baths in the bedroom,
of course, with the windows open ; and it is good to sleep in bed
without night garments, but just a light covering of blanket or
counterpane. Every kind of open-air winter task outside four
walls also provides very beneficial means of dispersing the harmful
influences of the dark days of the year. Then when the real spring
breezes fan those who have lived healthily, their vitality is intensified
and their strength increased, while those people who have been
vegetating amid unhealthy surroundings feel slack and sleepy.

CHAPTER XVIII.

THE FIGHT AGAINST TUBERCULOSIS.

A suggestion for Propaganda : Care for the Afflicted, but teach

Health Culture to Prevent Affliction -The all-importance of

Fresh Air Lack of Exercises in Sanatoria- How these would

Assist Cure.

HTHE Danish National Association for the Prevention of Con-
sumption wants to build and maintain, out of private funds,
Sanatoria for thousands of patients. Had not the association
better begin with the object, announced as secondary in their
programme, namely, the })ropagation of knowledge of the means
of protection against tuberculosis ?

A large sphere of useful work is open to the newly-established
association, and all other kindred associations, if it will only aim
at this second object ; and it would be, indeed, " worthy of the
blood of nobles" if they began a ruthless campaign against the
tainted, confined and superheated air in which people live and
breathe, both at work and at home, and while seeking their
pleasures in theatres, nuisic-halls, and churches and chapels.

One wonders that a still greater number of people do not
become completely debilitated — fall a prey to infection — when one
thinks how o}:)])ressive the atmosphere can be even in the office
of a sanitarv inspector, or in a physician's waiting-room, to say
nothing of that in the veritable human pig-styes where the disease
is bred.

In how few offices, lecture-rooms, factories, and other crowded
places of assembly are rational contrivances for ventilation found ?
And even if such things do really exist, they are often wrongly or
never used.

What a horrible smell and dust are often to be found in a
gymnasium or exercise rooms. Is it to be wondered at that
gymnasts and athletes, who suck this (.lust down by the pailful,
succumb to the attacks of bacilli, even when their muscles are
so strong ?

127

128

How few people, even among doctors, sleep at night with their
windows open , and how few, not excepting engineers who are
specialists in ventilating machinery, are capable of detecting, by
their sense of smell, whether the air around them is pure or
pestilent ?

Although it is bad enough in towns, it is infinitely worse in
the country. Here, when the air is obtained fresh from the cask,
so to speak, it is, nevertheless, carefully imprisoned in tiny bed
and living rooms ! Add to this the disagreeable, excessive warmth
that greets one as soon as the door is open at all times, except
during the summer months.

The sole advantage which a high degree of warmth provides,
namely, the fresh currents of air striving to supply the deficienc}'
caused by the heat, is rendered useless by the sickly, superstitious
fear of a draught, which, combined with misunderstood motives
of economy, causes people to stick paper over the window crevices
and felt on to the doors. How many millions would be added to
the national wealth if people would only content themselves to
live in rooms of a temperature of 55° to 60° Fahr. instead of 65°
to 75°, and how much would the individual powers of resistance
to sickness increase by following this advice ?

But it grows worse. In the good old days people were able,
during the winter, to drive in open vehicles or to sit in unwarmed
churches without inconvenience to themselves. Nowadays, long
columns appear in the newspapers about how cold it is in railway
carriages and in the churches, although, it is to be presumed,
clothes are just as thick as formerly.

My advice to these anti-tubercular associations is to bring
pressure to bear on all managers and masters that they shall take
care to provide proper ventilation in their rooms for their workers,
that is, if there really be any advantage in shutting up people for
some ten or fourteen hours ; and impress upon the minds of the
working classes how pernicious it is for them to be breathing air
that their fellow-sufferers have already been using, and which is,
besides, charged with pieces of paper, gas, and dust of every sort.

Recommend them to take moderate but thorough exercise in
fresh air, even if they can sj)are only half an hour daily, so that

129

the exchange of matter in one or any part of the body does not
absolute!}' stagnate. The bacilh have good noses, and can find
out the weak spot, which they occupy and use as a base of opera-
tions for the conquest of the entire body.

Open the eyes of the pubhc, of our authorities and hiw-givers,
so that sport and gymnastics out-of-doors will not serve only as
amusements and to pass the time away, but also as a means of
strengthening the healtli and the body till it is able to resist the
disease, and thereby assisting the whole national ccmimunity.

If we wish to show clearly the use of sanatoria in the fight
against consumption, we ought to look upon them not merely as
healing institutions for a few, but rather as educational institutes
for the benefit of the whole world.

That many consumjitives are released, as relati\'el3' cured, from
the lung hospitals is undeniable, and this fact is an excellent proof
of the power of those methods of cure which include the inhala-
tion of fresh air. Air is virtually the sole factor in the cure. It
is a fact that a still greater number of patients could be restored
to health if some regard were given in the course of treatment to
other important health-factors, such as suitable diet, a thorough
skin treatment and rational bodily exercise, and if, at the same
time, many offences against the precepts of elementarv h\-giene
were omitted, such as the tight-lacing permitted by female
patients.

It is self-evident that sun-baths (without exercise) ought to be
provided at these sanatoria on a much larger scale. At jiresent.
the places reserved for the patients to rest in the ojien air. (which
they generally do e\'ery day from four to five hours), are provided
with curtains or shaded by trees, in order to keep the sun as far
away as possible. But the cure w(juld be much healthier and
more pleasant if the patients were undressed and made to expose
their bodies to the rays of the sun. In the coldest months, if the
sun were shining, they could be placed in a kind of hot-house that
would, of course, be well ventilated and, if necessary, artilicialh-
warmed. E\-en if the rays of the sun lost some of their power in
having to ])ass thrc)ugh the glass these winter sun-baths would
have a good eftect.

130

Rational corporal exercises are completely excluded in the
treatment of phthisis. The reason is that the doctors concerned
are not acquainted, as a rule, either with gymnastics for the sick,
or with general gymnastics and sport exercises as a means of
])hvsical cure. They apparently understand gymnastics to be
something of the sort of thing as Roman wrestling, muscle -grinding
on the horizontal pole, or leaping over five-barred gates. The
reason corporal exercises are excluded from the treatment of lung
complaints is not, therefore, that the patients (especially those in
the early stages of the disease) are not in a condition to practise
gymnastics. I have often seen patients, with chest complaints,
undertaking, by permission of their physician, heavy but limited
tasks, which were scarcely beneficial to their health, and certainly
much more exhausting than many forbidden gymnastic exercises.
It is scarcely believable the extent to which invalids will exert
themselves at their concerts and various social entertainments. I
ha\'e seen a patient play continuously for one hour and a half on
the piano !

Those who have experienced for themselves the powerful and
beneficial influence of systematic gymnastics on the digestion, as
well as upon the heart and lungs, will understand how fatal it
may be if this means of cure is ignored in the fight against con-
sumption.

In the lung hospitals and sanatoria people devote their time
exclusively, and at great cost, defrayed by themselves or others,
in order to live healthily, thereby to regain their own health as
soon as possible. Therefore, it is much to be wished that the
whole treatment were more energetic and more complete than it
is at present. One should not be content to check the destructive
influence of the bacilli in the lungs, but should make it his aim to
strengthen the whole organism and to exercise the body system-
atically, so that the fight for existence can be recommenced with
every chance of success.

CHAPTER XIX.

CONCERNING APPENDICITIS.

A Theory as to the Function of the Appendix, and an argument
for Exercise as a Preventative of the Disease.

T AM a diligent readerof the medical journals, and in the Danish
Medical Journal some time ago I was much interested in
an article on "Appendicitis : — Its Cause and Cure." The appendix
is a small branch of the intestines about six inches long, which
is closed at one end, a sort of ciil-de-sac. Its precise function
is unknown to medical and surgical science ; indeed, the learned
doctor who wrote the article I am dealing with stated that a man
can live quite as well with or without it. But is it really possible
that Nature has provided us with an absolutely useless organ ?
Is it not a more likely assumption that Science does not know
as yet to what use it is intended ? And would it not have been
more to the point to say that man can live quite as unhappily
whether he possesses this organ or not ? Is it not possible to
conceive that the Wind gut, next to the appendix, is intended
to take a proper part in the process of digestion, and that this
function has ceased owing to the unnatural methods of modern
people in eating and digesting ? If the appendix be removed
there is nothing further to be said, and the person concerned,
no more troubled by "cautions" and "admonitions" from that
organ, continues his per\-erted wa\' of life, and dies, having reached
the age of fifty, from senile decay — a state of affairs that excites
no attention, as we are nowadays quite content, as a rule, if we
attain this age. When it is cited as one of the causes of appendicitis
that the contents of the bowels remain in the blind gut —
said to be due to contraction of the entrance to the blind gut
owing to an invertion of this bowel — I am constrained to venture
this question : " Is it not conceivable that these contents of the
bowels cannot jiass further because the person concerned never

132

exercises his body or stomach, antl that it would certainly pass
in a normal way if the sufferer would undertake daily bowel
gymnastics, twisting and turning the body and introducing
stomach massage, especially if he drank a fair amount of pure
water before the exercise ? " All corners of the stomach would
then be thoroughly rinsed. (This must, of course, be done whilst
the stomach is empty — taking breakfast in bed is a horribly bad
habit !) Another cause of appendicitis giveii is the inflammation of
the large intestine spreading to the blind gut, that inflammation
being due to constipation or imperfect purging. This I can under-
stand. But I cannot comprehend why the learned doctor should
not make the experiment, or, in the event of having made it, he
has not discovered that an excellent means of obtaining regular
purging is a dailv morning exercise of bending, turning, and
twisting the body. I know by experience, confirmed by that of
many other people, that after the performance of a certain number
of these stomach exercises flatulency occurs, and, by degrees,
the necessity of the commode makes itself felt. Why is it that
appendicitis is most common among the upper classes or those
who are able to lead a life of ease, eating too much meat, drinking
too much wine, without taking necessary exercises ?

When it is stated that there is absolutely no means by which
we can completely protect ourselves against attacks of appendicitis
it seems to me a terribly disconsolate utterance. Is it really to
be imagined that we cannot protect ourselves against this sickness,
not by following a vegetable diet, but by regular application of
stomach gymnastics, and, finally, by leading in every respect a
healthy life ? Can a sickness descend like lightning from heaven
on the head of an absolutely inert man ? Or was old Hippocrates
right when he said that sickness is the result of a number of little
indiscretions which accumulate day by day, finally to be discharged
on the head of the unfortunate transgressor ?

CHAPTER XX.

MEDICAL TESTIMONY TO THE MULLER
SYSTEM, AND A PERSONAL APPEAL.

What Doctors say about the Exercises after having tried them
— The Author's Disclaimer and Request to His Readers.

TT may be of interest to m}- readers to read a few opinions of
Danish medical men concerning my massage exercises. Dr.
Broendsted, Aarhus, wrote in November, 1904 : —

" The popularity that has been attained by that distinguished
book, ' My System,' proves that it has supplied a want, in that
it points out a simple, easy road to health which all men and women,
young and old, can tread with very little trouble and without
expensive apparatus. It not only contains good advice concerning
invigorating baths and exercises, which are very judiciously
selected and can be })r(>,.ecuted anywhere, but also something
absolutely new (as far as I am aware). I refer principalh' to the
so-called ' rubbing ' exercises, with which are combined judicious
corporal movements in an ingenious manner. As these rubbing
exercises stimulate the skin b\- active muscular movements, they
have a thorough and evident effect, and are adaptable in great
measure to development and hardening. Accustomed for some
time to cold baths and elementary exercises, I have, by personal
experiment, confirmed everything as stated in this book ; and
the so-called rubbing exercises appear to be such an ingenious
discovery that they in all their simplicity certainl\- ought to be
termed ' inspired.' It may be said that as I have for several yeais
taken a cold bath daily and have employed therewith a few
gymnastic exercises, a partial adoption of Muller's system can
make no especial difference to me. But that is not the case.
Although, as I said before, I only follow it in principle, the result
is already, after one month, plainly, na}-, astonishingly evident.
And I am perfectly convinced that I owe it to the stimulating
inlluence of the rubbing exercise on the skin "

133

134

Dr. C. Heyerdahl writes in the Dansk Sundhedstidende (Danish
Heahh Journal), October 15th, 1Q04 : —

" In the scheme, that should only take 15 minutes, much
circumspection and experience is concealed. In comparison with
the ordinary methods of taking the morning bath, the MuUer
arrangement offers great advantages. The ordinary method is
this : to get out of bed and to step directly into the bath with
the warmth of the bed still in the body, to dress oneself immediately,
and afterwards, perhaps, perform a few gymnastic exercises.
In Muller's S\-stem the order is changed in this way : before the
bath, clothed in shirt and drawers, a number of invigorating body
exercises are to be carried out, whereby the body is thoroughly
warmed in quite another manner to the former way and well
prepared to enter the bath. And after the bath something special
to J. P. Muller's System is added, namely, a course of exercises
by which the whole skin receives a thorough rubbing, causing
it to glow and to induce a feehng of physical comfort that can be
attained by no other form of bath.

" We recall the pubhcation of the Sandow System last year,
giving instructions for obtaining strong muscles, accompanied by
diagrams, etc., showing how much arms, legs and chest can gain
in circumference if these exercises be performed. Very little of
this muscle idolatry, thank goodness, is contained in Muller's
System. He has perceived — which is rare in a layman, and stiU
more exceptional in an athlete — that strength does not lie in the
muscles, but in the development of all the organs of the body, and
on these, and especially on those of the chest, stomach and skin,
he has fixed his attention.

" Perhaps people would interest themselves a little more on
skin cultivation if they could move themselves to look upon the
skin as a species of clothing. At the moment there exists, indeed
no organ of the body that is more neglected. The skin is in
general looked upon more or less as an indecent covering, of which
people only dare show as little as possible. In reality, the skin
is a very complex and important organ, the numerous vessels,
glands and muscles of which ]:)rosper very ill under the continual
packing of clothes. It becomes relaxed, badly nourished, and
(to drop into metaphor) like an old. crumpled, dirty dishclout.

'35

" The skin can again be made as it was originally, smooth and
soft and fine as silk, by practising the rubbing exercises of J. P.
Muller. By his system, the whole skin surface, from the soles
to the scalp, becomes thoroughly enlivened, and an inexpressively
pleasant sensation of warmth ensues, which even the most complete
massage and sun-baths could not effect. The reaction which
everybody tries to bring about by the \-arious forms of bathing
is attained in full measure, and those who can only with difficulty
regain their warmth after a bath will not by adopting the Muller
method experience such inconvenience again.

" The skin becomes, so to speak, another form of matter,
at the same time finer and more hardened, and one could say the
same thing, perhaps, of the bather himself. Then if one follows
the health directions, the result, which comes as a sort of reward
at last, will be that he will have grown into a new being. Ill-humour
and fatigue vanish, giving place to a confidence in life and lust
for labour. The change that has taken place is observed with
wonderment, and one asks oneself if it is possible that fifteen
minutes ever\- da\- can liave had all this as a result."

*A Personal Disclaimer,
and a Request by the Author.

" T^HE following declaration is in answer to the expressions
of various journals which accuse me of combining
' Hygiene with business ' :—

" I am neither phvsician, nor quack, nor wizard ; I do not
accept an}- kind of fee. I have actually referred many invalids
who have consulted me to their family doctors, or to speciahsts
or hospitals, to whichever I could best recommend them. When
healthy people have put questions to me on questions of hygiene,
I have replied to them entirely without remuneration, and in
many cases I have borne the expense of postage. I have for more
than twcntv-tive years devoted all my spare time, and part of my
paternal fortune, and nearl\- all the time 1 luul at my disposal, to
the theoretical and practical study of hygiene, and that without
assistance, and sometimes even in the face of public and private
opposition. I cite as a comparison that the study of medicine

• These were oneinaUy printed in Coptnliagfii newspapers. Mr. Muller desires them to be
repeated to-day. — Ed.

136

occupies usually about eight years. I am, of course, only a la\-man
officialh-. vet I have acquired a knowledge among other things of the
results of manv English and American medical investigations as to
the influence of certain body-actions on definite internal organs —
experience of which some of our physicians are evidently
entirely ignorant. I have for more than a year given particular
instructions to everyone who turned to me or to my wife to learn
the svstem, and in this wa}^ people in widely different stations
of life hsLve been dealt with, from servant girls to ladies in
societv. Likewise I have to so great an extent as m\' time
permitted introduced ' My System ' to large and small assemblies,
and as I was anxious to provide as many people as possible
with its means of protection against sickness, the entrance fee to
these has alwa^-s been put as low as possible. In no single instance
have I accepted a fee ; besides which I have paid my own travelling
expenses on very many occasions.

" It must be evident that I do not offer these explanations
either gladly or of my own free will, but the oft-repeated provoca-
tions to which I have been exposed have forced me to take this
scarcely-becoming step. I have renounced the advertisements
which I could have obtained by refuting all the objections to
' My System,' while I have left unanswered those objections
which were obviously dictated b}- ignorance or from unworthy
motives, because I could freely assume that an unbiassed and
intelligent public would understand for itself.

" In conclusion, I would like to ask all readers who have
practised ' My System ' for any length of time to send to me a
short or lengthy report as to the success of its apphcation, especially
as to the development it has effected on their physical and psychical
conditions. I should be very glad at the same time to know
whether I can have their permission to publish their reports in
a collection of papers which I intend editing. By this means
single experiences will be instructive and of great advantage to
many. When people who have been indifferent read how ' My
System ' has brought both benefit and pleasure to old as well
as to young, perhaj^ they will also be seized with a desire to shake
off their apathy.

" Klampenborg, Denmark." J. P. Muller.

uWAA/AA/OA/'NA/'\/V\/V\A/'\A/AA*-VV\Ar'

A CONTRAST.

Empire - -^

Linen Mesh Underwear

Is a clean vegetable product.

Preserves the NATURAL heat

of the body.
Is porous and open, allowing

the skin to breathe.
Absorbs moisture very rapidly.
Dries very rapidly.
Radiates away all moisture

from the pores.
Can be easily cleansed.

Hardens and strengthens the
system.

Does not shrink in washing
or wear.

Prevents chills and colds.

Prevents and relieves Rheu-
matism.

Does not irritate the most
sensitive skin.

Cures and prevents prickly
heat.

"They shall be clothed with Linen gar-
ments."— Ezekiel 44.17.

" Hut Flax, that cleanest and best pro-
duction of the field, is used not only
for the inner and outer clothing,
Sn:.—Apiileius.

■| hrvMl Ihl.l I

»!i cninigh. "

— Shcikes/tcaic.

Is an animal product and
cannot he properly cleaned.

Creates unnatural heat.

Becomes felted and chokes
the pores.

Absorbs moisture very slowly.
Dries very slowly.
Retains the moisture of the
body.

Cannot be boiled without

destroying the fabric.
Enervates and enfeebles the

system.
Always shrinks.
Encourages chills and colds.
Promotes Rheumatism and

similar diseases.
Causes rash and other skin

troubles,
irritates all skin diseases.

" And no wool shall come upon them."
— Kzekiel 44.1 7.

" For wool the excretion of a sluggish
body taken from sheep," &c.

— Apuleius,

\\iiols\:inl f'T ppiiance.

-iShakcspcaie.

"AA^'XA-'VA'A/vVVAA'AO.'W'VA.A/^.'WVA.'VA.'VX.'UV'VA.'W^

^/WA/VAA.O

This is the underwear worn by Lt. Muller

and his taiiiily, and recommended by him

in his book, "My System,"

Patterns and particulars post free from

The Irish Linen Mesh Co.,

BELFAST, IRELAND.

Physical Culture is the greatest need of the day."

— Dr. Davey, President of the British Medical Association, 1907.

Bankers : London and Westminster, Temple Bar.
Telegraphic and Cable Address : " EWSEMO, LONDON."
'Phrnie : 7807 and 7808, Gerrard.

"HEALTH &
STRENGTH"

LTD.
Athletic Book Publishers^

Publishers of *^ HEALTH & STRENGTH/*

- - THE NATIONAL ORGAN OF PHYSICAL FITNESS. - -

Id. Weekly. ('tZ":^':tS:r;:^z:r-) id. Weekly.

Catalogue of Books on ATHLETICS,

PHYSICAL DEVELOPMENT, DIET,

HEALTH, STRENGTH, & GENERAL
CARE OF THE BODY.

Note by the Publishers.

In submitting the attaclied list of books the Pubhshers beg leave to
call attention to the fact that the author, in each case, is either the
acknowledged champion of the subject with which he deals, or occupies
such a prominent and leading position that his opinions can be safely
accepted and acted upon.

The Publishers also call the attention of readers to the fact that this
is the most comprehensive catalogue of Athletics and Health Books
ever placed before the public, and that they embrace every kind of
Physical Culture, whether in Development or in Curative works.

" Health & Strength " Ltd. have a number of other books in active
preparation, and particulars of these will be announced at an early date.

RUNNING AND CROSS-COUNTRY
RUNNING.

By ALFRED SHRUBB, World's Champion Long-Distance Runner.

The most authoritative and instructive book on Running
issued for many years. Illustrated with thirty -two whole -
page photographs showing the author in different running
positions. Shrubb has never been beaten, and created a
sensation in America last year.
He is undoubtedly the finest all-round runner the world has ever
seen, and is the present holder of more running records over var>-mg
distances than has ever been gained by any other athlete.

By paying the greatest attention to his constitution as well as to his
natural abilities, he has trained himself to break records that have
defied all runners for over twenty years.

Price 2s. 6d. net; post free 2s. pd.

FIFTY EXERCISES FOR HEALTH

AND STRENGTH. WUh Specim Exercise Chart.
By A. WALLACE-JONES, Principal of the London Physical Institute.

For twenty years the author was advisor to the most eminent Physical Culturists,
and has, after much pressure, written the result of his experiences, to inform the
y;eneral i)ul)lic how they may become mentally and physically sound. A book of
instructions for the ever>--day man and woman.

This work should be in every home for tlie guidance of parents, not only for
correctind their own physical shortcomings, but for assisting them in caring for their
children during the time" when their bodies respond easily to outside influences, helping
them to become robust men and women.

This book is divided into ten parts, giving exercises and information for the develop-
ment and care of various parts of the body. Price 2,6 net ; post free 2 9-

THE TEXT BOOK OF JU=JUTSU,

AS PRACTISED IN JAPAN.

Being a simple Treatise on the Japanese Method of Self-defence.

By S. K. UYENISHI (Raku).

With over 100 Cinematograph Illustrations.

The most practical manual of instruction in Ju-jutsu yet issued.

The illustrations and explanations have been so arranged as not only
to teach the whole science of Ju-jutsu, without the aid of a living
Instructor, but also to add 100 per cent, to one's skill as a Wrestler,
Bo.xer, Gymnast or all-round Athlete.

JU-JUTSU is without doubt the most scientific system of
Physical Culture, and can easily be acquired by a study of
this Text-Book.

2s. 6d. net; post free 2s. od.

SCIENTIFIC BOXING & 5ELF=DEFENCE.

By TOMMY BURNS.
Heavy-weight Champion of the World.

Forty Full = Page Photographs, specially posed for by Bums.
Price 2s. 6d. net ; post free 2s. gd,

(A few copies of the Edition-de-Luxe, containing the Author's
Autograph, can still be had. Price 55. net).

In writing this book the author has avoided, as far as possible, the
lines of the ordinary book on Boxing, and has expressed his own ideas,
and not the orthodox. His own notions of successful fighting and ring
generalship, together with his methods of training and a history of his
fights, are clearly and admirably expressed.

" SPORTING LIl'E " says : " There is always room for a book written by an
authority who has definite ideas, bom of practical experience on a subject wliich
affects the position of Britishers in the world of Atfiletics. It is a long time since we
have read with so much interest and pleasure a work on the noble art of self-defence
as ' SciEMmc Boxing akd Self-defence,' by Tommy Bums. . . . It is imcon-
ventional. It is more — it is imique. ... In addition to this, every boxer is under
a debt of gratitude to him for the points he gives those who box for pleasure or profit.
We heartily recommend the book to our readers, who will be delighted with its con-
tents."

" THE SPORTSMAN " says : " The book, which covers 172'pages of well-printed
matter, is cheap at the price of 5s. It is a readable volume, and well worth studying.
It is, indeed, far and away the best thing of its kind ever penned by a professional
boxer. Bums wTites as he fights, and there is nothing stereotjijed or conventional
in w'hat he advocates."

THE EUSTACE MILES
SYSTEM OF PHYSICAL CULTURE.

WITH HINTS AS TO DIET.

By EUSTACE MILES, M.A., Amateur Champion, Tennis and
Racquets, 1902. Author of *' Ten Rules of Health."

With 2 Charts of Exercises for the perfection of the body,
physical and mental, for men, women and children.

This system has been compiled as the result of many years' experience
in dealing with the physical and constitutional weaknesses of both sexes
of various ages, and is the first book issued by the author to give to the
world a complete and comprehensive course suitable to all kinds and
conditions of men. It is a distinct advance on anything yet written on
the subject of Physical Culture. This book should find a place in every
home where the body and mind are considered worthy of attention as
factors in the perfection of mental and physical w^ell -being.

Whole cloth. Price 2s. 6d. net ; 2s. pd. post free.

TRAINING FOR ATHLETICS.

With 1 6 riatrs.

The most Complete and Authoritative Manual of
Training ever published.

Most of the Authors arc World's Champions.

The following are the Contributors :

W. G. GEORGE (Running)
TOMMY BURNS (Boxing)
J. WOLFFE (Swimming)
Miss SANDERSON (Fencing)
G. W. OLLEY (Cycling)
W. G. EAST (Rowing)
ARTHUR SAXON

(Weight-Lifting)

T. BURROWS (Club-Swinging)
J. CARROLL (Wrestling)
'RAKU' UYENISHI (Ju-jutsu)
A. SHRUBB

(Long Distance Running)
A. T. YEOUMANS (\\'alking)
J. HIGGINS (Jumping)
GUNNERMOIR(Bag-Punching)

The book embodies hints on Diet, Massage, Exercise, Baths, and all
subjects relating to training for practically every branch of sport. It
contains particulars of all the methods adopted by the most famous
athletes of the day, and is full of information for both the novice and
the expert.

Price 2s. 6d. net ; post free 2s. 9d.

TEXT-BOOK OF SWIMMING.

By " JAPPY " WOLFFE, the Famous Channel Swimmer and
Long Distance Champion of the World.

Swimming for Health and Pleasure, for Speed, for Life Saving and
Self-Preservation, Swimming for Beginners, the Side, Breast, Over-arm,
Trudgen and Crawl Strokes, Swimming on the Back. Floating, Diving,
Scientilic and Trick Swimming, Sea and Open Air Swimming, Water
Polo, Channel and Long Distance Swimming.

The text is unusually comprehensive and is completely illustrated by
many whole-page photographic illustrations.

Is. net; post free Is. 2d.

THE TEXT BOOK OF CLUB SWINGING.

With Exercises for the Development of the Body by the use
of Indian Clubs.

By TOM BURROWS, the Worlds Champion.

Crown Svo , whole cloth.

Specially written to show the simplicity of club swinging and its immense
value for developing the muscular system. The key plates show how the
system can be mastered in a few minutes. It is entirelv new and should
command the attention of those interested in physical culture who cannot
follow the more monotonous exercises with dumb-bells.

Is. net.

THE DEVELOPMENT OF PHYSICAL
POWER

Is a Book for those seeking great strength. The art of lifting heavy-
weights without strain, danger and fatigue.

By ARTHUR SAXON, the Strongest Man in the World.

"My aim in this book is to instil the value of genuine power and
the importance of building up energy and stamina without necessarily
any attempt to obtain large muscles. "-:-Arthvr Saxon.

CONTENTS.
On Strength— My Views on Light Exercises— What Sports help Weight-
lifting, and how — Weight in relation to Weight-lifting — Routine of
Training — The Bugbear of Training, how to avoid^Diet — General
Weight-lifting — What it feels like to lift 350 lb. with one hand — Two-
handed Lift to the Shoulder, and How it is Done— The Bent Press
explained— The One-hand Snatch — Single-handed Dumb-bell Swing,

etc., etc.

A Guide for the Advanced Student of Physical Culture.

3s. net ; post free, 3s. 3d.

TEXT-BOOK OF WRESTLING.

By ERNEST GRUHN, Hon. Instructor to the German Gymnasium.
Late Amateur Champion Wrestler of England.

With 42 whole page illustrations, printed on good paper,
suitable for the pocket or library.

A first-class book for the would-be wrestler and for those more ex-
perienced in the art, explaining and illustrating the latest holds used by
this year's champions, and containing the latest information on the
subject, giving special attention to a large number of throws not
previously published. The author was champion for many years, and
has never been thrown in any match. Is. net ; post free Is. 2d.

THE COMPLETE BOXER.

By "GUNNER" JAMES MUIR, the Heavy-weight Champion of
Great Britain.

An up-to-date and complete work on our national system.

The introductory remarks contain a short history of the Ring and
interesting inforniation regarding our past lighting men. Instruction
in the noble art follows, and The Positions to Adopt when Sparring,
How to Deliver Blows and How to Avoid Them, are fully explained in
the first chapter. Leading, Countering, Stopping, and Time-hitting will
be found in the second ; while the novice is taught the art of Guarding,
Ducking, Side-stepping, Delivering the knock-out blow, The ]\Iethod of
In-fighting, Clinching, Kingcraft and Training in the remaining
instructive chapters. Supplemented with Boxing Rules. Over 40
illustrations. is. net; post free is. 2d.

TEN RULES OF HEALTH

By EUSTACE MILES.

This book is quite different from anything ever published before on
the subject, reveaHng as it does a number of new ideas on the subject
of keeping in good health.

Every student of health, pspecially he who pays attention to the
influence of the mind over the body, should read this work.

It has ten chapters and many novel illustrations demonstrating the
author's ideas.

IS. net; post free is. 2d.

LIGHT DUMB = BELLS.

WITH HINTS ON ATHLETIC TRAINING.

.\ short series of exercises suitable for the business man, and capable
of being performed in fifteen minutes every morning.

6d. net ; post free yd.

IND1AN = CLUB EXERCISES.

WITH HINTS ON TRAINING.

Specially compiled for use every evening before retiring, to clear the
System and produce a healthy night's rest, at the same time keeping the
muscles in the pink of condition.

6d. net; post free yd.

UNIVERSAL HOME = EXERCISE CHART.

WITH OR WITHOUT l)UMB=BELLS.

A complete system of exercises for muscular development.
IS. ; post free is. 2d.

CHART OF HEALTHFUL EXERCISES.

For women and children, [iroducing a beautiful and graceful figure.
Most of the exercises can be put to music, march or polka time being
the most suitable.

IS. net; post free is. 2d.

By the Editor of " Health & Strength."

CURATIVE EXERCISES FOR INDIGESTION,
FLATULENCE AND GASTRITIS.

Whole Cloth, is. net; post free is. 2d.

CORRECT BREATHING FOR HEALTH, CHEST,
AND OF LUNG DEVELOPMENT.

Whole Cloth, is. net; post free is. 2d.

CURATIVE EXERCISES FOR CONSTIPATION
AND INTESTINAL WEAKNESSES.

Whole Cloth, is. net; post free is. 2d.

These are the first three books issued of a series applying physical
exercises as a curative agent for the removal of constitutional weak-
nesses. By performing the various exercises set forth in each book, the
source of complaint is removed, and the body kept free from the ail-
ment. No drugs of any kind are employed, and indeed the books aim at
counteracting, by rational and natural methods, without the use of
injurious drugs, diseases created in the system by modern modes of
living.

" Clearly written, well illustrated, and well considered manuals of plain directions
in the adaptation of systematic Physical movements to specific Hygienic purposes."
— Scotsman.

TRICKS AND TESTS OF MUSCLE.

A valuable and interesting book which contains material for enter-
tainment and home-training. Practically no appliances necessary. The
muscles can be kept in trim, while at the same time exhibitions of
muscular skill may be performed by following the hints given.

IS. net; post free is. 2d.

THE MUSCLES OF THE BODY:

THEIR USES AND DEVELOPMENT.

The chart shows clearly every muscle in the body, the full name of
which appears at the side. There is also a series of specially prepared
exercises for the development of the principal muscles. Physical de-
ficiencies can be removed by its use. A reliable and trustworthy guide
for the training of the physical being.

" In a brief but interesting manner the author explains how the muscles inay be best

developed The advantages of exercises are discussfd, and some useful

hints are given on the use of the bath." — Newcastle Weekly Journal.

IS. net; post free is. 2d.

Sm:th3' Ivi-. Hmton Street E.C.. and Hcet Woi

UNIVERSITY OF CALIFORNIA LIBRARY

Los Angeles
This book is DUE on the last date stamped below.

Form L9-30w-ll,'58(.8268s4)444

L007 117 893 3

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